Video : notice how Amanda’s back foot pivots with each punch. Jimmy is my boxing coach, too. He’s helped train over 43 national finalist and some of the top pros including working with Mike Tysons former trainer, Cus D’Amato.

Equipment needed: Bag gloves, Hand Wraps, 50-80 lb heavy bag or martial arts stand up bag, jump rope.

Training Session:

Power Walk or Jog 1-5 miles

Jump Rope 3 x 3 minutes

Heavy Bag Work 5 x 3 minutes with 1 minute rest in between each round (3 minutes) combos: jab/jab     jab/jab/cross    jab,cross 2x       jab/cross/hook/cross 

move your head and body throughout.

Ab work: plank 1-3 minutes, video series (do each exercise 30 seconds -2 minutes) repeat all 1-3x

Hills or Stairs 5-15 minutes

Circuit: mountain climbers 25-100 each leg, down ups(birpies) 20-50, push ups 20-50, jumping jacks 50-100

Hope you try this out. Let me know how it went.

As always, seek medical advice before starting any workout regime and this and all workouts, advice etc.. on fitbytes are to be performed at your own risk.

                                                                                                                                                                                                                             Training Session to Use these Exercises:

Power Walk or Jog 2-5 miles

Video Exercises (ladder) 60 seconds each ladder video

Video Exercise (riser) 5-10 hops right side and left side with 2 foot hops in between, 30 seconds – 2 minutes

Jump Rope 2-3 sets x 3 minutes each set, 30 second or 1 min rest between sets

Push ups 30 seconds-2 minutes

Sprints 2 x 25 yds , 2 x 50 yds, 2 x 100 yds, 1 x 400 yds

Walking Lunges 3 x 25 yds Plank 1-3 minutes

Sit ups 25 – 100

Hopefully, you’ll try this outside summer workout to change up your workout and get fit fast. Let me know how it went and of course always consult your doctor before starting any workout. Performing this and all exercises on Fitbytes.com is at your own risk.

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:

• Calorie expenditure greater than calorie intake.
• Per day: 2-3 Lean Proteins (2-3 ounces), 2 Greens, 2 Veggies (root veggies are great.), 6-8 ounces water, 1-2 fruits (blueberries are in my opinion the best) and a complex carb for intense workouts (ex: 1/2 cup roasted sweet potatoes in coconut oil)
• Long distance cardio (ex: jogging 6-10 miles)  mixed with high intensity cardio (ex: sprinting 5 x 25 yds, 5 x 50 yds, 5 x 100 yds)
• 2 days Whole body cardio Training (kickboxing, boxing, zumba, boot camps)
• 2 days resistance and body weight training on focus area

  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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Trainers across the country are pushing short/intense training workouts to burn fat.  This is true.  Shorter, more intense workouts do the job of burning fat after the workout at a higher level than longer aerobic type workouts because of the muscle intensity.  However,  performing just short, intensive workouts for women is not the only  way to go unless you want a more muscular look. 

My recommendation is to vary your cardio workouts between short, intense and long/steady cardio sessions.  Perform longer cardio sessions more often than short, intense training unless you’re starving for time.    Example of a program that I’ve given a client  that runs 6 miles effectively.

Monday:   jog 4 miles

Tuesday:  jog 3 miles with rolling hills, 5 x 25 yd sprints (70-90% max), 5 x 50 yd sprints

Wednesday: jog 6 miles

Thursday: cross train (spinning, kick boxing, boxing etc..)

Friday:  treadmill:  warm up 10 minutes, then 20 min jog with 5 x 30 second (every other 2 minutes )sprints returning back to your 75% max speed, followed by 5 x 1 minute jogs at 60% max at incline of 8-12.    Jump rope 2 x 3 min.

Saturday: jog 8 mile

Sunday: Day off Benefits Of Short/Intensive Cardio:

• Burns fat using glycogen (stored sugar)
• Increases Cardio Endurance for short burst activity
• Increases Muscle Fiber i.e. sprinting (FYI; sprinting is one of the best butt firming exercises!)
• Burns calories quick

Benefits of Longer/Aerobic type Training

• Boost capillary density and oxygen transport
• Elevates lung diffusion capacity
• Uses primarily fat for fuel at one hour as long as its challenging and constant level of heart rate elevation
• Great for enorphin elevation ( hormones to better your mood)

Summary:  apply both types of cardio training to burn fat.  Eat less.  Stay away from simple sugars, lots of starchy carbs, saturated fats and alcohol. Hope this helps you burn fat. Please throw me a comment below.

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Try this In home and body resistance workout . 

Try 5 of each exercise from exercise 1 to exercise 6 then repeat going in reverse from exercise 6 to exercise 1 and start over .   Try not to rest between any cycles if possible.  If rest is needed then try to keep rest at 30 seconds.  Push ups can be done on knees.

beginners = 5 cycles, top (1) to bottom(6) and bottom (6) to top(1) equals 1 cycle.   Advanced = 10 cycles

1. Jumping Jacks.
2. Down ups (birpies) with one hop. 
3. push ups
4. mountain climbers
5. crunches with legs up and ankles crossed, knees out wide and hands behind head.  Keep crunches tight (keep tension on abs all times like pulsing)
6. Toe reaches, legs straight up in air and reach with both hands to toes.  Reality, you won’t be able to touch toes but reach for them.  Again, this is a pulsing motion and keep arms locked and fingers straight.  Keep chin slightly down.

 Always consult a medical professional before starting any fitness regime.  You assume all risk by trying any exercise or fitness workout written or affiliated with Fitbytes or Doug Bennett.

Please comment below.

Here’s a stepmill if you don’t know what one is.

 LIVESTRONG Fitness LS13.0T Treadmill

Try this out at your own risk.  You assume all responsibility as this and any fitness program should be started only with consent from your medical professional.  Also, any back, knee or other medical condition should deter you from the above program.

Please comment on program once you try it.  Good luck.

Have your workout partner help you gain strength and make you push yourself to get lean arm. Push ups work your abs if you keep your belly tucked in throughout the exercise. Try this out.

Find the online college that fits your goals.

• Squat Jumps with Medicine Ball(20lb is ideal)
• Squat (wide feet) and Press medicine ball when coming up over head.
• Push ups==>>click here
• Jumping Lunges (split squats), NO ball
• Ab routine==>> click here

 Quick Tips:

• Jumps: squat slightly above 90 degrees and spring off toes and land back on heels.  Best to hold ball with palms under ball.  Keep ball to your chest.
• Push Ups: if you need to use your knees then do so. See push up video.
• Jumping Lunges (split squats): never do these with knees problems. Keep straight up and make sure the front heel hits the floor and your front knee doesn’t go forward over your front toes when bending.  Best to Keep legs hip distance apart when jumping and landing.  Beginners should just perform a regular stationary lunge.

Perform as Follows:

Beginners             3 circuits   each exercise 15 seconds or 5-8 reps

Intermediate         5 circuits   each exercise 30 seconds or 15-25reps

Very fit                      To easy for you guys.

Perform this routine for 4-8/ 3minute rounds. Each exercise 30 seconds to 1 minute.

Add 10 minutes of abs and 30 minutes of interval cardio. 

Try it and comment below. Thanks.

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