Whats your excuse???

UFC Champion Dominick Cruz prefight training Camp

Team Lloyd Irvin/Alliance Training Center Fighter Dominick Cruz shows how and why he's the UFC Bantam Weight Champion!!!

PART 1



PART 2

Why I LOVE Brazilian Jiu-Jitsu part 1

It's hard for me to sum up how much I love Brazilian Jiu-Jitsu especially when I realize most people don't know what it is, and so many that start it will never see the high level stuff that REALLY makes it INCREDIBLE. Anyway if you don't know what BJJ is or if you do and you LOVE it like I do then I think you should watch these videos.

The Glycemic index and how it can Hurt or Help your weight loss goals.

It's been a while so lets get back to work. Today's subject is the Glycemic Index. Huh, what's that, well the Glycemic index shows how foods affect your blood sugar, in a positive and negative way. The GI also shows how your body stores foods as fats, and how certain foods can put you at risk for diabetes, while others can give you energy to make it through your day or the most grueling workout. I'm not the best to explain it so I put a little video up to help you understand how to make smart decisions on what you put into your body for optimal health and weight loss.



Below is a chart of some common foods and their rankings. Just a little something to get you started in the right direction.

http://www.glycemicedge.com/glycemic-index-chart/

The Plank 101-201

Hi all, I keep getting request for exercises and variations ANYONE can do, and well I've got tons of stuff but then I always ask, "What do you have to workout with? Do you have some dumbbells, a stability ball, a jump rope, some bands, a kettlebell, etc" Well that answer changes from person to person from nada to a $5,000 home gym. Well something we all have is a body and a little bit of space, so with that in mind I shot this video to help EVERYONE AND ANYONE get a incredible workout at home, on the road, at the gym, or if you office is quiet enough or you work nights like I used to even at work.

Enjoy!!!

No Gi Judo for Grappling and MMA with Shin Kim

Although I haven't been posting on my blog as much as I would have liked I have been staying busy. One of the things I've been doing is working on my Judo with Olympic alternate for the Korean National Team Shin Kim. He's been primarily helping me with traditional Judo but I got him to show some No Gi Variations I've already started adding to my game that have been helping A LOT!!! So sit back and enjoy!

TIME TO GET MOTIVATED AND MOVING

I just got my new laptop so expect a lot more blog post and videos' I've been slackin but I'm throwing out the excuses. BACK TO WORK

The Clock/360 Degree Lunge with Dumbbells or a Kettlebell

Another great set of exercises you can do ANYWHERE!!!

This is great for the beginner athlete to the advanced and easily scalable by adding or taking or away weight, along with by changing how many reps you do in a set or by doing it for a given time like 10 minutes straight with a low weights to get more cardio, or 5 minutes with heavy weights to build more strength and power.

ENJOY!

How to BOOST your Muay Thai Kicking Power

Hey, whats up? I'm sorry I haven't posted in a while but this whole relocating back to the east coast thing has had me BUSY!!! The good news is it's actually A LOT easier to record on the East coast vs on the West Coast aka Hollywood so you'll be seeing a lot more workout, technique, and training videos from me. So sit back and enjoy one of my latest videos on how to improve the speed, power, and height on your Muay Thai round kicks.

SUPER CARDIO BODYWEIGHT GRAPPLING CIRCUIT

I haven't posted in a while but I've been staying busy teaching, and training. However the question that keeps coming up is "What do I do to keep my cardio and strength up when I'm not in the gym?" So I came up with this little doozy :-D


ENJOY

FEEL THE FAT BURN IN NO TIME!!! (Circuit Madness)

Howdy, Hey, Hi

Just sitting around on the weekend going over some exercise ideas and decided it was WAAAAY past time for a new workout post. So here it is!
:-D

Here's 4 incredibly easy, INCREDIBLY powerful workout circuits for transforming your body and BOOSTING your endurance. The great thing about it is the saleability. You can go heavy on some exercises lighter on others, switch the pushups if you get tired, or use a higher or lower box for the other exercises. The Big thing is how it works your ENTIRE BODY QUICKLY AND EFFECTIVELY.

HAVE FUN!!!

Make sure you get loose/warmed up first. Here's one of my favorite warmups I take my athletes to stretch out and warm up the back, core, shoulders, and legs.

Stability Ball warmup
SB Hip circles x20 each direction
http://www.youtube.com/watch?v=VWxCpJNeNZg
SB toe touches x10
http://www.youtube.com/watch?v=31BOLt0Xb-E
Sb bridges x15
http://www.youtube.com/watch?v=WXGRdHQbTmI
Sb Russian twist x10
http://www.youtube.com/watch?v=Qs1WzB2ZjGU
Sb toe touches x10
Sb hip circles x20 each way

30 Seconds per exercise, 90 second – 2 minute break, 2-4 times through each circuit

CIRCUIT 1
KB Deck squat
http://www.youtube.com/watch?v=qCnKPZPib_0
Parallel pullup
http://www.youtube.com/watch?v=YM4t4eDIIfY
Judo pushup
http://www.youtube.com/watch?v=mitioUG5iQY
2 handed Swings Kettlebell or Dumbbell
http://www.youtube.com/watch?v=VtINXsECbQ8

CIRCUIT 2
Box jumps (jump up onto a box and down again as fast as possible height is up to you but keep it safe but challenging go for at least 15 per set)
T-pushup with a kick
http://www.youtube.com/watch?v=t_fwP--f00k
Step ups and Press or High Step up
Dips

CIRCUIT 3
SB Hamstring curl
http://www.youtube.com/watch?v=_k8TGJfenEE
SB Pike
http://www.youtube.com/watch?v=BjogkdQ3JVU
SB pushup
SB wall squat

CIRCUIT 4
Mountain climber
http://www.youtube.com/watch?v=OlveKUFwEZk
Windshield wiper
http://www.youtube.com/watch?v=hnAk863BRP8
Judo pushups
Burpees
http://www.youtube.com/watch?v=ZMoE97A0pm8

Yours in Health,

Dave Carter
Coach/Personal Trainer
Dynamic Concepts
Real Solutions To Real Problems

http://www.DC-Athlete.com
Facebook: www.facebook.com/dave1.carter
Youtube: www.youtube.com/davefights
Twitter: www.twitter.com/Dave_trains

The 20 minute workout

S Ball back stretch: 30 seconds to a minute (just relax on the ball and stretch your back)
Hip circles x5L, x5R
Toe touches x5
http://www.youtube.com/watch?v=31BOLt0Xb-E

Bridge x20
http://www.youtube.com/watch?v=aMLysvqP_Kg

Russian twist x20
http://www.youtube.com/watch?v=Qs1WzB2ZjGU

Toe touches x5
Hip circles x5L x5R
Squat and reach x10
Forward lunge and twist x20
http://www.youtube.com/watch?v=qjEVus2ypwM

Judo pushups x10
http://www.youtube.com/watch?v=Ka1GsprUNUY

Side lunge and chop x20
http://www.youtube.com/watch?v=8uC2UozZpLs

Spider Pushups x10
http://www.youtube.com/watch?v=U4M-cPsRtvo

Reverse lunge and Press x20
T-Pushup x10
http://www.youtube.com/watch?v=SsC1stZ8QfE

Woodchops x10L x 10R
http://www.youtube.com/watch?v=ijmoQcMRe78

1-2 minute Break

Dumbbell swings heavy x10
http://www.youtube.com/watch?v=VtINXsECbQ8
Dumbbell swings light x 15

1-2 minute break

Dumbbell Swings heavy x10
Dumbbell swings light x20

5 toe touches
FINISHED