Tag Archives: circuit workout

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

 

Share this

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.

ilike antioxidant grapeseed serum

Share this

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


Apothica.com

Share this

Quick Fitness Training Workout: 6 exercises.

Posted by Doug Doug 27,February 2011 Leave a comment

I added this quick fitness training workout  just to show you how you can make a challenging workout  using your own body and just 6 exercises.    

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.

Share this