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Throwdown Thursday­ High Intensity Style

 

 

Me crew! Welcome to Throwdown Thursday! Each Thursday I will expose you to a new workout challenge, or a different way to mix up a workout in your normal routine. For the first installment, I figured it would be appropriate to get it started off with a bang and go with a high intensity power circuit.

 

 

I won’t lie to you, this workout is going to hurt, and it will hard work, especially if you’ve enjoyed the holidays a little too much. This hard work will pay off in the end, though, as this workout is going to keep your metabolism burning calories for several hours after the workout is complete.

 

 

Our goal for this workout is to keep you moving as much as possible to keep your heart rate up, while using some fairly heavy weights to really stress your metabolic system. We are going to be utilizing strength and power movements, as these use the greatest amount of muscle fibers as possible in one shot. We are not using super heavy weights for the power movements. The goal is move the weight as quickly as possible throughout the entire range of motion. That doesn’t mean you are against the clock to get in as many reps as humanly possible in a given amount of time… that does you no good. We’re really aiming to take your time in between reps, and making each one really count.

 

 

The workout will follow a simple template: one strength exercise, one power movement, and one high intensity cardio exercise. These are to be performed in circuit fashion, taking as little rest as possible between each one. So without further ado:

 

Circuit # 1

 

  • Squat

  • Thruster (See Image Below)

  • High Knee Sprints

 

 

 

 

 

Circuit #2

 

  • Deadlift

  • Deadlift + High Pull (See Image Below)

  • Mountain Climbers

 

 

 

 

 

Circuit #3

 

  • Reverse Lunges

  • Man Makers (See Image Below)

  • Skater Jumps

 

Circuit #4

 

  • Lat Pull Down

  • Weighted Sit Up + Press

  • SIide Shuffles

 

 

 

 

 

Your aim is complete three rounds of each circuit (8 reps for the first exercise, 12 reps for the second, and 20 seconds for the third). As I said, the combination of the strength, power and high intensity cardio movements will get your heart rate up and keep you burning calories for several hours.

 

 

 

 

 

A couple of notes to leave you with:

 

  1. Use any modality you see fit (ie. dumbbells, kettlebells, barbells)

  2. The first exercise is meant to utilize heavier weights, while the second is meant to use moderate weights that you can move quickly

  3. The power movements are meant to utilize the kinetic chain. This means the force begins from your feet, up to your legs, then core, then upper body.

  4. Pick a pre­determined amount of space to perform the side shuffle (distance doesn’t really matter here) and complete as many side to side shuffles as you can in the 20 second time period.

 

 

 

 

 

The workout is all laid out for you, now all you have to do is go crush it! Please leave your thoughts on the workout, or any other questions below.



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Comments | Posted in General News Diet & Training Tips By Casey Crane

 

Muscle Elements is now available at Vitacost.com 

www.vitacost.com/muscle-elements

 

Vitacost.com, Inc is an American e-commerce company based in Boca Raton, Florida, that sells vitamins, supplements, sports nutrition and organic health and grocery products.

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Comments | Posted in General News By Casey Crane

Check out PricePlow's latest artice on Amino Flow: The Weight Lifter's BCAA

A very informative and in depth look in to Muscle Elements 2 IN 1 AMINO and NITRIC OXIDE formula.  Thanks to the team over at PricePlow for the informative aritice.

http://blog.priceplow.com/muscle-elements/amino-flow

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Comments | Posted in General News Diet & Training Tips By Casey Crane

THE TRUTH Chocolate Almond Protein Bites -

                                             By Muscle Elements own - Heather Kimbrell 

Chocolate Almond Protein Bites

AwesoME Post Workout Snack

 

Ingredients

Calories

Carbs

Fat

Protein

Sodium

Sugar

Quick Cooking Oats, 2 cup dry

560

104

10

20

0

0

 

Almonds, 0.5 cup, coarsely ground

414

15

36

15

1

3

 

Chocolate Pb2, 2 tbsp

45

6

1

4

70

3

 

Almond Butter, 4 Tbsp (32g)

380

12

34

16

120

4

 

Almond Milk (Unsweetened), 4 oz

15

1

1

1

80

0

 

Flaked Unsweetened Coconut, 0.5 cup

200

8

20

2

10

2

 

Muscle Elements - Truth Chocolate Bar Protein, 4 Scoops

600

32

16

96

560

4

 

Blend all together in mixer. Scoop with spoon and roll into ball; then roll into Coconut Shreds. Place in fridge for 2 hours to set. Store for up to two weeks in airtight container in fridge.

MACROS:
Cal 74, Carb 6, Fat 4, Pro 5

 

 

 

 

 

 

 
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Comments | Posted in General News Diet & Training Tips By Casey Crane

Muscle Elements has released the name of their newest product

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Comments | Posted in General News By Casey Crane

Clue #2 - Coming Soon

5/28/2015 5:21 PM

Clue #2 for Muscle Elements Ground Breaking New Product

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Comments | Posted in General News By Casey Crane

There is always more to the story, something we knew was the case back in 2013 when Muscle Elements didn’t make the Olympia Expo. We were introduced to the brand a month or so before the show and that was it. They eventually popped up the following year in May which is why today the brand are celebrating their one year anniversary. To commemorate their dramatic beginnings, Muscle Element’s CEO Eric Tomko has put together a video going over what happened when the brand started out their journey. Tomko talks about his personal as well as other Muscle Elements employees history with the well known brand they all used to work for, BSN. It was because of their time at BSN that they couldn’t start Muscle Elements as early as they would have liked, which ideally would have been back in 2013 around the time of the Olympia. In the video Tomko also talks about how difficult it was to finally get going and how glad he is to see Muscle Elements doing as well as it is. If you have a spare 7 minutes definitely check out the video below or on YouTube, as it definitely adds another level of respect to the already well respected Muscle Elements.


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Comments | Posted in General News By Casey Crane

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