Category Archives: BODY CIRCUITS

Simple 3 exercise routine gives killer thighs and fat burning results.

Posted by admin admin 13,August 2011 Leave a comment

Just performing 2-3 exercises in the right sequence with the right reps can incinerate your metabolism while giving you a lean body,killer thighs and flatter abs.  Yes, you’ll still have to eat a lean diet, stay motivated and sweat.   Yet,  add this type of training to long distance training with a lean diet will lead to killer fat burning results.

Need a fat burning diet, that works and won’t starve you?  click here

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check out these 3 simple exercises in the video.  Please try the routine I give below and throw me a comment on how it went.  You will need stairs or a steep 25-50 yard hill.  Ya, you can add sprinting or jump rope but it won’t be the same as a high incline sprint.

 

Training Session: simple….but it will get ya I promise :)

Number of Circuits

Beginner: 1-3 circuits plus walk 1-2 miles

Advanced: 5-8 circuits plus jog 3-5 miles

Fitbytes Chic: 10 circuits plus jog 6-10 miles

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Circuit: perform each exercise as follows, then repeat as stated above for your fitness level

Sprint:

sprint hills or stairs 5x, on sprint 1 perform 5-10 push ups depending on your fitness level and begin to count down by 1 push up with every sprint, so by sprint 5 you’ll be performing 5 less push ups.

 

 Sissy squats :

 

beginner perform 20-30 reps with feet straight and hip distance apart and same amount reps with feet wide and toes pointed out as in plie.

Advanced 50 reps for both.

Fitbytes Chic 50 reps for both (remember you’ll be doing 10 circuits :)

Down ups (birpies):

beginner 10 reps,

advanced 20 reps,

Fitbytes Chic 25 reps

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Hope you like this workout and please don’t forget to comment…by the way, put your email in the box above to get a great diet created by me.

As always, perform this exercise routine and all others on fitbytes.com at your own risk.  Seek medical advice before starting any exercise routine or diet.  These routines are only instructional and are not intended to cure any disease nor are intended for anyone personally. If you have any medical or heart condition and/or have not been engaging in activity than do not do this routine.

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Body Resistance Training Session to tone Upper body for women

Posted by admin admin 24,July 2011 Leave a comment

 

Medical Transcriptionist

Below is a great way for women to tone their upper body and get lean arms when  away from the gym, stuck at home or just prefer to work out at home.  Burning calories (check out my free running program,click here) and eating a natural,low-starch (check out my free diet,click here) will give you fast results to dropping pounds.  These exercises are meant to shape and tone your upper body.  I like to throw in some legs to as working legs makes revs up your heart rate. 

So, check out the videos for exercise instructional tips and perform the training session that follows.  As always perform at your own risk and see medical help before starting any exericise plan.

Please com
ment on how it went or any questions.  Thanks.    Sign up to get a free diet and running program on the top right . 

FREE UPPER BODY TRAINING SESSION FOR WOMEN

Exercise Beginner Intermediate Fit Chic
Jogging or power walk Power walk 1-2 miles Jogging 3 miles with 10 – 30 sec.sprints Jogging 3 miles with 20 – 30 second sprints
Down ups with push ups 2 down up with 1 push up on knees/ total 10 (20 down ups/10pushups) 2 down ups with 2 push ups w or without knees total 20 (40 down ups/40 push ups)  2 down ups with 2 push ups w or without knees total 30 (60 down ups/60 push ups)  
Mountain climbers 30 each leg 50 each leg 100 each leg
 Triangle push upsplus band curls  10 tri push ups2 x 30 seconds curl  3 x 15 tri push ups4 x 30 seconds curl  6 x 10 tri push ups4 x 60 seconds curls 
 Squats below parallel with 15-30 lb medicine ball, feet in line with shoulders  15 lb medicine ball30 reps  20 lb medicine ball2 x 50 reps  20-30 lb medicine ball3 x 50 reps
 Heavy bag or shadow boxing  3 x 2 minute roundscombinations

jab-cross/jab-jab-cross/jab-jab-cross-hook/hook 4x

  4 x 3 minute roundscombinations same as beginner  5 x 3 minute roundscombinations same as beginner
 speed rope or jumping jacks  2 x 2 minutes  3 x 3 minutes  5 x 3 minutes

 

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Fast Fit Training Session for great lean triceps

Posted by admin admin 2,July 2011 Leave a comment

 

Exercises:

Birpies with push ups: Don’t arch back. Not recommended for those who have a weak back

High Pulse: Go 2-3 inches down in push up position, pause 2 sec and return to top position and repeat 20-50x.

Mountain Climbers Variation: Keep one long line from ankle to top of head. Try to keep hips level and close to floor. Keep chest over hands. Don’t bounce hips up and down. Drive one knee back and one knee up towards chest in straight line. Dig both feet into floor (important).

Training Session: Perform exercises straight down and repeat exercises jump rope thru mountain climbers if necessary.  Perform Jog in beginning and jog or box only once at end.

  • Jog 1 mile with 30 second sprints every minute (beginners power walk with 30 minute jogs)
  • Jump Rope 3 minutes
  • Birpies with 1 Push up   Beginners 10    Advanced 20    Very Fit 40
  • High Plank Pulse     Beginners 20     Advanced 50    Very Fit 75
  • Mountain Climbers Variation Beginners 5 Advanced 10 Very Fit 20
  • Repeat Mt Climbers again without pushup as follows Beginners 10 each leg Advanced 50 each leg Very Fit 100 each leg
  • Jog or Box Heavy Bag see video   Beginners 1 mile or 2-3  minutes on bag      Advanced    2 miles or   4-3 minutes on bag    Very Fit   3 miles plus 4-4 minutes on bag

Try this workout and comment below.  Thx.

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Q & A: I just need to get firmer legs and a tighter butt. How?

Posted by Doug Doug 1,May 2011 Leave a comment

Spot reduction can’t be done with just exercises.  However, thru clean dieting, a good fitness plan, consistency and healthy metabolism a change in a  trouble area can be possible.

For example, Like most women. They want to focus on just legs and butt.  ( I get this question at least 3x per week).  So, depending on their body type, medical history etc… they need to stay consistent on a program that targets these areas.  The fundamentals are the same unless they are genetically gifted and just look at a weight and start transforming…for the majority of women it breaks down to:

  Example of a focus area (leg and butt) training session: Try this out at your own risk.  As you know always seek medical advice before starting any exercise routine. Beginners: perform 15 seconds                     Intermediate: perform 30 seconds                          Fit girl: perform 60 seconds

  • Speed Jump Rope or Jumping Jacks>>
  • High Step ups (2 steps or 12-14inches on same foot, so example: 60 seconds each leg)>>
  • squats with 20 lb medicine ball (deep squats, hold ball with fingers facing up)>>
  • Jumping squats (go half way down, fist under chin, jump up pointing toes as far as you can jump, land on heels and start over)>>
  • Speed Jump Rope or Jumping Jacks

Rest 1 min

  • Skators (low squat position starting with feet together, jump right to left in a speed skating position with slight forward position and emphasizing speed and power of leg)>>
  • lunges (stay on same leg for total time and switch. remember to land on heel and push off heel not toe!)>>
  • jumping split lunges (lunge position. lunge down stationary and as coming up jump up and switch feet to land in a lunge positon with opposite stance. Land soft and squat and power up)>>
  • Speed Jump rope or Jumping jacks>>
  •  birpies ( i call them down ups) with 3 mountain climbers ( so squat, throw hands directly in front of you and throw both feet back almost straight back, don’t throw your hips toward ground in low position to protect back.  Perform 6 mountain climbers fast and repeat exercise).

rest 1 minute

  • Jog 1 mile
  • Sprints: 2 x 25 yds, 2 x 50 yds, 2 x 100 yds
  • Jump rope: 3 minutes
  • Kick boxing:  Front kicks to a heavy bag:  beginner 25 each leg            intermediate: 65 each leg                     fit girl:  100 each leg
  • Jog 1 mile

Put your name and email  to sign up for Free diet and fitness information on the bottom.  Once you do that just send me an email that says you want help with a training session that’s guaranteed to kick your butt.  Note: just let me know at what fitness level you’re at:  1 (not fit) – 10 (super fit).

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