One of my FAVORITE Grappling and MMA Setups and Finishes

I LOVE THIS MOVE!!!

It's just that simple, I mean the move is simple, the follow ups are simple, and in a MMA fight you can just go "wham, wham, wham, and punch them in the face". Ahhh, what can I say, I like to keep things simple, effective, and with my options open. So enjoy

You are what you think you are!!!!! WATCH WHAT YOU THINK!!!

Another great quote I had to share!!
-----------------------------------------------

Think

If you think you are beaten, you are;

If you think you dare not, you don't;

If you'd like to win but you think you can't,

You can almost be certain you won't.

If you think that you'll lose, you are lost,

For out in the world you will find

Success begins with a person's will;

It's all in the state of the mind.

If you think you're outclassed you are;

You've got to think high to rise.

You've just got to be sure of yourself

Before you can win the prize.

Life's battles don't always go

To a stronger or faster man;

But sooner or later the person who wins

Is the person that THINKS they can.

- Anonymous

Just a little reminder I'm so happy I found

"The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can." Robert Cushing

The Ole Quick and Simple Bodyweight Workout You Can Do Anywhere

The Ole Quick and Simple

This is a great little workout that will work your entire body, build strength, endurance, flexibility, speed, and boost your cardio!

The key is to keep moving, if you feel like you have to stop during the workout then cut the number of reps in half.

20 jumping jacks
20 scissor jacks
20 alternating forward lunges
10 judo pushups
15 lateral lunges each leg
10 spider pushups
10 4 count mountain climbers
20 tuck jumps
20 alternating reverse lunges
15 one legged bridges each leg
10 judo pushups
10 spider pushups
10 T-pushups with a kick
20 alternating forward lunges
10 V-ups
20 windshield wipers
30 cherry pickers
10 prison push ups
20 scissor jacks
10 4 count mountain climbers

BREAK

3 sets of 20 burpees for time

If you want more intensity hit it again for time. This is a great "Road Warrior Workout" for those of you out there going from place to place with "no where to train".


Stretch it out with some down dog and cobra aka lazy judo push ups, do some hip circles and whatever else feels necessary and you're done

All of the above listed exercises can be found here

http://www.dc-athlete.com/videos_bodyweight_exercise.htm

and here

http://www.youtube.com/davefights

A great 20 minute workout for maximim Strength and Fat loss!

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 raise 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

New Year, New You, it's time to be proud of yourself!

More Bodyweight bodybuilding.

It's a New Year, and I know a lot of people have made promises to themselves, and their friends and familes regarding the changes their going to make in 2010. I also know most people fall back into old habits, and old excuses a lot sooner than they think. I'm no exception I've done the same thing myself, but what does REALLY help, is making sure you're goals are CLEARLY DEFINED, and I mean on the plus and minus side. Let me give you an example, lets take losing 10lbs. Ok on the good side what will happen if the average person loses 10lbs.

GOOD SIDE (aka Why to change)
More energy
Look younger
Feel younger
Healthier joints
More confidence
Longer Life span
Be able to fit into those old clothes again
Inspire others to do the same

BAD SIDE (aka if you don't change)
Lowered self esteem
A feeling of failure
Less energy
Less Confidence
Shorter life span
Look older
Bad habits will probably add to more weight gain (If you've been gaining you'll probably keep going until something stops you)
Buy bigger clothes with continued gain
Inspire others to do the same


Now I think when you look at a decision like that, wether it be losing weight, smoking, or even simple stretching, you get a much clearer picture. Looking at what you're going to get out of it, and the horrible fate you're going to save yourself from. I think that gives you that extra bit of gas to get the job done. I know it does for me, I hate falling on my face, it's embaressing. Thats one of the reasons I always tell as many people about one of my competitions as soon as I find out. Knowing that thier rooting for me, and in some rare cases rooting against me gives me a constant boost of energy, it's what I think pride should truly be used for. To push yourself to improve more, and to stop accepting the way you are as the way you should be.

I've got some goals for 2010 I'm trying my damdest to keep and one of them is sharing more of what I know. I want to give you whatever tools I can t0 make those changes towards a new stronger, happier, more energized you. So expect a lot more of me in 2010 than you saw in 2009.


Go push yourselves and be proud of it!



Warm-up (30 seconds per exercise) – 10 minutes
• Jumping Jacks
• Prisoner Squat (hands behind head)
• Plank-to-Pushup
• Cross Crawl (Standing: Left elbow to right knee, Right elbow to left knee)
• Halo (Hip circle with arms extended above the the crown of the head)
• Shuffle (go into a squat, step out into a sumo squat bring the opposite leg back to a regular squat and repeat)
• Rest 1 minute before repeating 1 more time.

Strength Circuit (30 seconds per exercise) – 5 minutes
• Pushups
• Split Squat (30 seconds per side)
• Rest 1 minute before repeating 1 more time.

Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes
• Overhead WoodChops
• T Pushup
• Prisoner Squats
• One legged dead lift (30 seconds per side)
• Side Plank (30 seconds per side)
• Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute
Depletion Circuit (30 seconds per exercise) – 10 minutes
• Side-to-Side Jumps
• Pushup
• Y-Squat (arms extend overhead into a Y)
• Cross-Body Mountain Climber
• Diagonal Lunge
• Jumping Jacks
• Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute
Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
• Grasshopper Pushup (kick the leg across the body as you go down)
• Plank on 1-Foot (30 seconds per side)
• Pikes (From the pushup position hop both knees in to the chest and back out to pushup position)
• Rest 1 minute before repeating 1 more time.


Cool-down, Stretching & Water Break

More Bodyweight Bodybuilding and Fat cutting

Here's another great workout

It's a tough one but that's what makes it great.


PART 1
20 crazy jacks aka
(20 jumping jacks, 20 scissor jacks, 20 twist jacks, 20 pretzel jacks)

10 T pushups with a kick
10 judo pushups
10 diamond pushups

20 forward alternating lunges
20 side alternating lunges
20 reverse alternating lunges

10 jump squats

REPEAT (rest as short as possible)

PART 2
10 spider pushups
20 tucks (from pushup position jump you feet into your chest and back to pushup position)
50 cherry pickers
30 bicycles
30 reverse bicycles

10 crazy jacks (10 of each so 40 total)
20 tuck jumps

REST

PART 3
10 burpees with a pushup
10 walkouts with a pushup
20 jump lunges (start in the forard lunge position, jump and switch legs)
40 dips (use a coffetable or chair)
30 leg raises
20 reverse bicycles
50 bridges (back on the ground just explode your hips straight up)
20 v ups


REST
THEN REPEAT PART 2 AGAIN

PART 2
10 spider pushups
20 tucks (from pushup position jump you feet into your chest and back to pushup position)
20 twist squats (each time you turn 180 degrees = 1)
50 cherry pickers
30 bicycles
30 reverse bicycles
10 crazy jacks (10 of each so 40 total)
20 tuck jumps

http://www.dc-athlete.com/videos.htm

Super Cardio and Abs workout in 7 minutes

Workout of the day: CARDIO, Abs, Lower back/Core, and Shoulders
Stability ball alternating chest press 30 seconds
Accordion walkout x15
Mountain climbers 30 sec
Hip turns x20
Leg lifts x10
Windshield wipers x10
Dumbbell woodchop x10 each side
Crazy jacks (Jumping jacks, Scissor jacks, twister jacks, pretzel jacks) x10 each
Dual dumbbell/kettlebell swing x15

Each cycle should take you 7 to 8 minutes. I suggest beginners go for 2 with a 3to 4 minute break in between, those who've been doing a program go for 3 to 4 and the advanced go for 5 sets with 3 to 5 minute breaks.

ENJOY!!!

Full Body Workout Circuit

14 Gladiators
20 renegade rows
30 thrusters
20 windshield wipers
20 leg raises

Make sure you do a warm up first go for 2 sets if you're just starting out, 3 sets if you feel funky, and 4 or more if you want to go nuts

Functional Training Vs Bodybuilding

The difference between functional training and bodybuilding

or

Why I do what I do ;-)

The EXPLOSIVE NINJA BOOTCAMP WORKOUT!!!

My Favorite Calorie Calculator

Have you ever wondered how many calories you're burning an hour? I'm not the type to count calories daily but I do like knowing what exercises or activities are going to give me the most bang for the buck. So check out this incredible calorie calculator. It gives you the calories burned on 222 different activities like skiing, running, wrestling, playing football, weight training, and even things like doing house work or yard work, watching tv, and even how many calories you burn while sleeping.

This is a EXCELLENT tool i hope you try it out

http://primusweb.com/fitnesspartner/jumpsite/calculat.htm