One of your favorite fitness trainers, Toby Massenburg, has added new workouts to MoveMeFit that will heat you up and have you blasting calories! Ignite your body with his metabolically challenging workouts! Check out Toby Massenburg's After Burn Workout, detailed below, and also his new Ignite Workout.
After Burn Workout.
Light the spark, feel the heat, earn your afterburn with this workout! Are you ready to turn up the heat on your workout and break past your fitness barriers? Then welcome to Afterburn, the ultimate metabolic challenge! Jump, push, pull, and swing as you melt away the pounds and create a new, lean body with fitness expert Toby Massenburg.
This 60 minute total body workout features a perfect mixture of Tabata style cardio, muscle toning strength drills, and intense core blast challenges designed to reshape your body to it's peak.
The set up of this workout is 8 Blocks and within each Block there are 3 separate segments of HIIT cardio moves (without weights) 40 seconds of work and 20 seconds of rest for a total of 3 minutes. This is your Burn segment. Some of these moves utilize your high step or lowered on the floor for lateral hops, fast feet, etc. There are some plyo moves, mountain climbers, donkey kicks, high knees, etc.
The second segment of each block is 2 minutes of strength moves. This is your Build block. Within this block of movements Toby builds on as time passes, i.e., think thruster to tricep extension to alternating back lunge to wood chop.
The third segment of each block is your abs/core segment. This is done for 60 seconds.This is called the Blast segment. These movements are plank twists, side hip raise, situp to body block, hundreds, boat pose and supermans.
View a trailer of this workout below and click here to get your afterburn now.
Who is Toby?
Toby is a national fitness educator, certified personal trainer, and Group Fitness Manager of Equinox Fitness, West Hollywood. He holds a Bachelors degree of Science in the field of Kinesiology with an emphasis in exercise science as well as many other fitness certifications.
Toby has been active throughout his life in an array of different sporting and exercise programs including gymnastics, football, basketball, swimming and diving, collegiate cheerleading, and many more. His straightforward, effective training methods and outside the box critical thinking have earned him notoriety from national publications like The Advocate and OUT magazines.
Toby has worked with an array of people from Hollywood celebrities and professional and collegiate athletes, to those just beginning an exercise regimen. Anyone who hopes to achieve improved strength, conditioning, balance, coordination, and peak levels of fitness can benefit from Toby’s experience. As a trusted name in the heath and wellness industry, Toby teaches continuing education throughout the LA area to prospective and current personal trainers, keeping him up to date with the latest and greatest discoveries in the world of fitness.
How do I access these workouts?
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Ever seen people at the gym do a series of crazy-intense, rapid-fire jumps, skips, and hops? You were probably witnessing plyometrics, a type of high-octane training that taps into energy stored in muscles to encourage muscle development, agility, cardio functioning, stamina, and speed. Thanks to the energy needed to do them, they incinerate serious calories too. Follow this plyo routine to get fast on your feet!
Plie Jump Squat
Jump as high as you can, tapping your heels together in midair. Your knees will bend outward as you tap your heels. Land softly and return to a squat and continue. Do this as fast as you can in for 50 seconds.
One Legged Deadlift Hop
Swing your right leg behind you at a 90* angle from the floor as you hinge forward. While balanced on one leg, hop up, land softly and repeat. To make this easier, after the jump, tap your front left on the floor and lift your knee again. Do this for 30 seconds, switch sides and repeat.
Lower into a deep lunge and rise up as if you're jumping but land in a lunge position with your other left back. Use momentum to jump from this lunge position back to your other leg. Continue for 50 seconds, alternating legs.
Shuffle with lateral lunge
From a standing position, set your right leg out to the right side and lower into a lunge, tapping your left hand to your right foot. Shuffle to the left two times and lower to a side lunge, taping your right hand to your left foot. Continue switching sides for 50 seconds.
Push-up pop up
Lying on the floor, push your body up as if you're doing a push up, but use the momentum to rise off the floor and land in a squat with your right leg forward. Continue for 50 seconds, alternating legs. To make this easier, stand up instead of hopping up.
Stand in an upright position with your knees slightly bent and your feet about shoulder-width apart. Flexing your knees to quickly drop your body 10 to 12 inches, rapidly explode upward, forward and to the side. Swing your arms forcefully upward. Upon landing, immediately repeat the jump, but jump forward diagonally in the opposite direction. Continue for 50 seconds.
Plank straddle hop
From a forearm plank positions, hop your feet out wide to the side and back in. Push your body up straightening your arms. This is done by rotating your elbows outward. Bend your arms again to starting form position. Do this for 30 - 50 seconds.
Well done! Ready for another set?
Today we are bringing you a free hour long fat burning workout. This is one of our favorite workouts that you can find on YouTube. Tighten and lift your problem areas as you slim your waistline and boost your confidence with this full 55-minute circuit workout, which includes a warm-up and soothing cool down to prevent injury and increase results.
Jillian Michaels' Banish Fat Boost Metabolism Complete Workout is an intense calorie-blasting, total body-sculpting exercise series that is made up of 7 cardio strength training circuits that are designed to build lean muscle, obliterate fat, and push your weight-loss potential to the highest level with Jillian Michaels. Get ready to sweat and lose that extra weight as you strengthen your abs and core, tone your arms, chest, shoulders, legs, back, and butt through Jillian's fierce, sure-fire formula that combines strength, abdominal, plyometrics, and dynamic cardio moves to kick-start your heart rate and achieve maximum results.
All you will need is a yoga mat, a light set of hand weights (or canned vegetables from the kitchen), and the determination to shape the strong and sexy body you have always dreamed of. Whether you're just getting started or ready for a hardcore workout, this program will ignite your metabolism and melt away the excess pounds to reveal a ripped, shapely body and lean muscle that you never knew you had!
Like this? We've got hundreds of workouts like this that you can't find on YouTube. Check out all our workouts here!
Do you slouch in your office chair at work? Are you starting to notice rounded shoulders with your neck protruding forward? By the afternoon are you feeling aches and pains in your back, neck and shoulders?
If you answered "Yes" to these questions, you are amongst many office workers who experience postural problems from sitting in a chair all day long, either at your desk or driving.
Slouching all day in an office chair forces your chest muscles to tighten and constrict. This shortening of your chest muscles pulls your spine forward and rotates your shoulders inward, while at the same time weakening the muscles of your upper back that aid in posture. Not only does this drive that slouching posture, making you look like a hunchback, but it creates all those aches your are feeling in your back and neck.
The good news is that Hyper Kyphosis, the clinical term for this condition, is completely reversible. And best of all, when you feel like you are hunched over too much, just slip into the bathroom and do these exercises to relieve chest tightness and strengthen your upper back muscles to help you look more like a human and less like an ape.
These 5 exercises can all be done in a bathroom stall to give you a mid-day postural fix.
Stretch your chest muscles. Tight chest muscles can pull your shoulders forward and cause you to slouch. Stand in an open doorway and place your forearms vertically on the door frames, or against a wall. Your upper arms should be level with your shoulders. Bend your elbows to 90 degrees. Keep your arms in place and step through the doorway to stretch your chest. Relax and don't hold your breath. Hold the stretch for 30 to 90 seconds. The longer you hold the stretch, the more beneficial it will be.
Perform wall angels. To strengthen your upper back, especially the muscles between your shoulder blades, stand with your back to a wall and lean against it. Raise your arms out to shoulder level and bend your elbows to 90 degrees. Turn your hands so that your palms are facing forward. Slide your hands up the wall as far as you can while pressing your arms flat against the wall. Lower your hands back to the starting position and repeat. Perform this exercise slowly, taking 10 seconds to raise your hands and 10 seconds to lower them. Really squeeze your shoulder blades together. Slowly lower your arms and then repeat for eight to 12 repetitions.
Standing upward dog stretch. To reverse the constant curve in your back, arch back the opposite way to prevent muscle fatigue. While standing with feet slightly apart, place hands on the small of the back (fingers will be pointing downward). Lean back as far as you can, lift your chest and squeeze your elbows together. Hold this position for 30 to 60 seconds while maintaining your breathing.
Chin tucks. Perform chin tucks by sitting up straight and pulling your chin backwards using the muscles in the back of your neck. Hold for three seconds and repeat 10 times. Work up to three sets of 10 repetitions for each exercise.
Stand straight against a wall. Find your proper posture and engage your core muscles that will keep you here. To find proper posture. Place your feet about shoulder width apart, the same stance you would use for working out or many other physical activities. Stand up straight. This is, of course, the key to good standing posture, and bears repeating. Keep your weight on the balls of your feet. When you rest on your heels, your natural tendency will be to slouch. Instead, stand up, and make an effort to stand on the balls of your feet. Keep your shoulders squared. It may feel unnatural at first, if you have not developed good posture habits. Pull your head back and up. Picture yourself reaching for the ceiling with the top of your head. Keep your head square on top of the neck and spine as you do this. Not only will this improve your posture, you will look taller and leaner, too. Hold this for 2 minutes.
To ensure long term changes, it is critical that you become more conscious of posture when standing and sitting. Needless to say, human beings are not designed to sit in an office all day. We are built to move. Getting out of your office chair to walk around several times throughout the day can go a long way.
If you need to sit at a computer all day, make sure you perform these exercises once a day and that your workstation had proper ergonomics. The monitor should be placed at arm's length directly in front of you at 15- 30 degrees below your line of sight. Your forearms should form a 90 degree angle as you type and your legs should form a 90 degree angle as you sit. Keep your shoulders back, chest out, head up and use a wrist pad placed directly in front of the keyboard. By incorporating these exercises and tips into your daily habits, you will enjoy improved posture and health.
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