Category Archives: Workouts

Learn Proper Boxing Punches to burn calories fast.

Posted by admin admin 8,October 2011 Leave a comment

It’s very important to learn the proper boxing technique to hit the heavy bag or workout mitts.  Always, try to have a qualified boxing trainer show you the right technique to avoid injury and get the most out of your boxing workouts.  Punching the  proper way takes time, especially the hook so take your time and don’t get frustrated.   Check out the basic boxing instruction below to learn and see pro level punching power for women.                                                                                                             

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.

 

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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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Outside Summer workouts to burn calories and stop workout boredom.

Posted by admin admin 14,July 2011 Leave a comment

I get questions all the time on how to burn lots of calories and change up the typical gym workout. Summer workouts are the best to get outside and burn lots of calories, lose weight and feel great. So, I decided to post some easy fat burning exercise videos for you to add to your workouts. Again, you add these to your workouts. There is equipment needed: ladder and risers. All of these can be found on most sports performance equipment sites. No need to spend alot of money. Just buy a basic piece.              


                                                                                                                                                                                                                             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.

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3 Flat Ab Exercise Routine for women

Posted by admin admin 4,July 2011 Leave a comment

Here are 3 ab exercises that will utilize both your upper and lower abs. Make sure you keep good form throughout the entire exercise as best as you can. Add the push up routine found below and there you go…hit your abs with 2 different circuits (push ups work your abs great if you keep your belly tight thru out).

Below is how I’d have a healthy client perform these exercises:

beginner 20 reps of each…circuit entire 3 exercises 1-4x

Advanced 40 reps of each…circuit entire 3 exercises 2-5x

Power Tip  after each circuit of all 3 exercises pick ONE of  the exercises below:

1 minute of speed jump rope/1 minute of mountain climbers/1 minute of jumping power squats/1 minute of heavy bag punching/ 2-5 25 yard sprints


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