Rocket Fuel Renegade Workout #1

For all my friends who have been asking about the "crazy" body weight workouts I do, I finally put together (with my able assistant/son Cisco) our first video that shows you exactly how to do my fav kind of workout. Why is it my favorite? Because it's fast, it's fun, it's not in the gym, and it works really, really well to burn fat, build muscle, reduce stress and depression, and turn on your human growth hormone. That means you feel better and look better fast.

Sold? OK, take a look.

We were running low on battery time and I was out of breath, so here are a few more tips to go with the video:

1. Try to do these on an empty stomach to boost the release of human growth hormone (your own personal fountain of youth), and then DO NOT eat any fructose-containing foods (you shouldn't be eating sugar anyway, right?) for at least 2 hours. That will shut off the HGH. Bummer.

2. Go at your own pace, but do try to get to at least an 8 on a 1-10 scale of effort. So, while I might do 15 squat jumps, you might want to start with 3, or 30! (Also, land softly on those leaps, bending deeply at the knees, bringing the weight onto your heels, and keeping chest lifted--very important.)

3. Form is everything. Don't do 20 reps with crappy form. Do 10 with great form and progress faster.

4.Take 30 seconds in between sets, and do between 3-8 sets no more than 2-3 times a week. These are intense, and I don't want you breaking muscle down faster than you can build it up! Rest is equally important for getting in shape when you work out this way.

Also, I promised you the recipe! For this week, it's these 4 moves:

15 squat jumps 10 push-ups (see the video for variations) 16 lunges (front and back; I like to use weights, but whatever you like) 14 downdog crunches

Let me know if you have any questions and leave a comment about how it goes! I'll post another workout next week.