Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Tag: modifications

Tony Horton's One on One Road Warrior Modifications

I like using Tony Horton's One on One Road Warrior during "recovery" or "transition" weeks for a couple of reasons. One, you work the entire body. Two, it moves at a quick pace, so the heart rate gets elevated quite nicely.

As with a lot of Tony's One on One's, part of the beauty is not just the workouts themselves, but the ideas. For example, Tony Has a workout called "Cardio Confusion" where you throw a whole bunch of cardiovascular exercises in a hat, and pull them out randomly to create a workout. Obviously after you do this DVD more than once, it removes the "confusion" aspect of it, but it at least gives you the idea to go try it on your own.

With Road Warrior, I decided to keep mostly everything weight-related, and a rep count to 12 (unless otherwise stated). What I mean by weight-related is that I wanted to swap out pushups for things like chest presses instead. No real reason there besides the fact that I wanted to keep my reps down. You can use the ideas below, or swap some exercises out to make your own concoction!

  1. Dumbbell Chest Press
  2. Pull-ups
  3. Shoulder Press
  4. Bicep Curls
  5. 1-Arm Triceps Extensions
  6. Weighted Back Squats
  7. Weighted Alternating Lunges (12 reps each leg)
      
  8. Dumbbell Incline Chest Press
  9. Seated Back Fly
  10. Swimmer's Press
  11. Open Arm Bicep Curls
  12. 2-Arm Triceps Kickbacks
  13. Weighted Back Squats
  14. Side to Side Lunge (12 reps each leg)
     
  15. Close Grip Dumbbell Press
  16. Lawnmowers
  17. Straight Arm Shoulder Flies
  18. Bicep 21's
  19. Skull Crushers
  20. 12,12,12
  21. Plyo Lunge (30 total reps) 
     
  22. Dumbbell Chest Press
  23. Pull-ups
  24. Shoulder Press
  25. Bicep Curls
  26. 1-Arm Triceps Kickbacks
  27. Weighted Back Squats
  28. Weighted Alternating Lunges (12 each leg)
     
  29. Bicycles

 





Beachbody's Body Beast Bulk Shoulders Modifications

Body Beast's "Build Phase" routines are quite well-rounded routines in my opinion, that is why I did not make too many changes to them. The "Bulk Phase" routines, on the other hand need a few more modifications to them. After each blog, I will explain why I made the changes that I did.

Bulk: Shoulders

Single Set
Standing Barbell Press


Super Set
Lateral Raise
Arnold Press

Progressive Set
Upright Row

Super Set
Alternating Front Raise
Plate Twist-Twist

Progressive Set
Reverse Fly

Single Set
Shrugs (Bar)

I was quite underwhelmed by Bulk Shoulders from my first round of Body Beast. In fact, I would say that as-is, Build: Shoulders is a better workout. So, I added two sets to this routine, bookending the routine.

At the beginning of the routine, I will do a standing barbell press with full chanting of "Arnold, Arnold, Arnold" (see video), and at the end I will add shrugs.

Any questions? Let me know!





Beachbody's Body Beast Bulk Legs Modifications

Body Beast's "Build Phase" routines are quite well-rounded routines in my opinion, that is why I did not make too many changes to them. The "Bulk Phase" routines, on the other hand need a few more modifications to them. After each blog, I will explain why I made the changes that I did.

Bulk: Legs

Single Set
Front to Back Lunges (Bar)

Progressive Set
Back Squat (Bar)

Force Set
Back Squat (Bar)

Progressive Set
Split Squat (Bar)

Super Set
Stiff Leg Deadlift (Bar)
Alt. Side Squat

Super Set
Single-Leg Calf Raise
Hanging Open/Close

Single Set
Calf Raises (Bar)


The alternating front to back lunges are a great way to start this routine. This exercise is actually a bit of an extension from the warm-up, allowing the legs, knees, and hips to track through their range of motion and prepare for the workout.

The progressive set of squats will obviously be done with the barbell.

The following force set, I will be swapping out the Sumo Squat for a traditional back squat because I personally find it is a better exercise. I will no doubt have to lower my weight a bit after the previous progressive set.

I have swapped out the core move at the end for "Hanging Open/Close". This is done by hanging from a pull-up bar, engaging the core, bringing your knees up towards your chest (knees kept at 90 degree bend) and you slowly open and close your knees for a desired rep range.

I have also added a bonus round at the end of the workout, with some calf raises (barbell perched on shoulders). All calf raises will be done with balls of feet and toes on a weight plate, to allow a great range of motion in the calves.

Any questions? Let me know!





Beachbody's Body Beast Bulk Back Modifications

Body Beast's "Build Phase" routines are quite well-rounded routines in my opinion, that is why I did not make too many changes to them. The "Bulk Phase" routines, on the other hand need a few more modifications to them. After each blog, I will explain why I made the changes that I did.

Bulk: Back

Single Set
Deadlift (Bar
)

Super Set
Dumbbell Pull-Over
Pull-Up

Progressive Set
Reverse Grip Row (Bar)

Force Set
One-Arm Row

Single Set
Back Rows


Super Set
Reverse Fly
Plank Rotation

I am not a fan of having the Deadlift towards the end of this workout. The deadlift is a full-body, compound movement that requires a great deal of strength, especially when done with a barbell. I am also a firm believer that all strength or heavy resistance-based workouts should start with one of your primary lifts - bench press, squat, deadlift, shoulder press.

Pull-ups in Beast are always done with some sort of weighted vest or weight in a backpack to increase intensity and keep volume down (# of reps).

Since I have moved deadlifts to the start of the workout, I then replaced them with back rows during the routine. These will be done, laying face-down on an inclined bench.

Any questions? Let me know!





Body Beast Bulk Phase Modified Schedule

My current Build Phase ​schedule is winding down, so I am transitioning and moving into the Bulk Phase. I have a few dates coming up that will require me to be out of the country, so my schedule tip-toes around that, but still stays relatively consistent throughout.

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Beachbody's Body Beast Build: Shoulders Modifications

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In case you missed it, I have started another round of Body Beast. This time around, I am utilizing my brand-new squat rack, Olympic bar, and weight plates. The extra fitness toys will allow me to alter some of the workouts a bit to not only take advantage of different exercises, but it will also allow me to up the ante, so to speak, with various exercises.

Build: Shoulders

Single Set
Shoulder Press

Super Set
Lateral Raise
Upright Row *dumbbells

Giant Set
Underhand Press *dumbbells
1,1,2 Front Raise
Rear Delt Raise

Super Set
Standing Dumbbell Shrug *bar
Dumbbell Scap Trap

Super Set
Sagi Six-Way
Just L's *in place of "Tuck & Roll"

Not too many modifications here. I am using the Olympic bar for only one lift in this routine, and that is for the standing shrugs. That way I can maximize my weight used.

I don't have an E-Z curl bar at this point, but now that I have some weight plates, I may look into getting one in the future, so some of the exercises are performed with dumbbells instead. The upright row could potentially be done with the Olympic bar, but I prefer the great range of motion in the wrists by using the dumbbells.

Finally, instead of "Tuck & Roll" at the end of the routine, I prefer hanging "Just L's". I hang from a pullup bar and bring my straight legs up in front of me, while engaging my core, making my body the shape of an L. 12-20 reps per set should do the trick!





Beachbody's Body Beast Build: Chest/Tris Modifications

In case you missed it, I have started another round of Body Beast.​ This time around, I am utilizing my brand-new squat rack, Olympic bar, and weight plates. The extra fitness toys will allow me to alter some of the workouts a bit to not only take advantage of different exercises, but it will also allow me to up the ante, so to speak, with various exercises.

Read More