Rip Training Interval Workout with BJ Gaddour

Rip Training Interval Workout with BJ Gaddour

Reading Rip Training Interval Workout with BJ Gaddour 2 minutes

BJ Gaddour was at TRX HQ recently to show us some metabolic work using the TRX Suspension Trainer including ladders, circuits, complexes, density training and Tabatas (watch this space for more from him in these areas). An expert on fitness boot camp program design, BJ knows his stuff and kicked our butts. But we had a little treat in store for him as well: an introduction to the Rip Trainer and a 15-minute demo with creator Pete Holman.

"Pete really impressed me with what I think is safe to say is the best new core training tool around," said BJ. "I went to my hotel room that same day and immediately cranked out an unbelievable metabolic circuit using my new Rip Trainer."

Since then, BJ has been playing around with a lot of workouts using the Rip Trainer, and one of his favorites is shown here, the Mad Minute Complex:

Here is a breakdown of the exercises:

Complex #1:
1-Rip Trainer Squat to High Row
2-Rip Trainer Rotational Single Arm Chest Press
3-Rip Trainer Chest Press

Complex #2:
1-Rip Trainer Slapshot
2-Rip Trainer Axe Chop
3-Rip Trainer Overhead Triceps Extension

Complex #3:
1-Rip Trainer Squat to Low Row
2-Rip Trainer Squat Jump to Overhead Press
3-Rip Trainer Alternating Forward Lunge with Chest Press

BJ Gaddour, CSCS, is the co-creator and fitness director for Workout Muse. He is a fitness bootcamp and metabolic training expert who regularly contributes to Men's Health, MSN Fitbie and various other media outlets. For more from Workout Muse, be sure to check out their best-selling app, iWorkout Muse PRO for the iPhone and iPod Touch, which allows you to build custom interval training soundtracks mixed to your favorite music.