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

                                                                                                                                                                                                                             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.

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

]]> http://fitbytes.com/all-exercises/3-flat-ab-exercise-routine-for-women/feed/ 0 http://fitbytes.com/free-fitness-programs/quick-fitness-training-workout-mountain-climbers/ http://fitbytes.com/free-fitness-programs/quick-fitness-training-workout-mountain-climbers/#comments Mon, 28 Feb 2011 02:32:48 +0000 Doug Doug http://fitbytes.com/?p=1519 Learn More]]> 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.

Ann in the video is a mother of 5 and has been training with me for almost a year. She has lost 32lbs and lives a whole foods/Mediterranean diet. Yes, she eats a cookie every day but it’s organic and all natural. Paul Newman’s orange chocolate chip is her treat with lunch.

15-30 minute body resistance workouts

Note:you can make any of these sessions more challenging by adding sprints, jump rope, boxing, mountain climbers or any other 1-2 minute cardio interval in between exercises . Also, you can repeat each program multiple times and/or rather than count the repetition of each exercise, just perform each exercise to failure (cant perform that exercise any further

Beginners 2x     Advanced 5x      Very Fit  8-10x

• TreadMill or Jump Rope: jog or walk high incline or Jump Rope 5 minutes
• Jumping Squats place hands on hips or behind head, feet 1 inch beyond hips, jump off toes as high as you can to straighten out legs, jump back onto heels and squat down 1 inch from parallel.  Repeat. Perform 15 repetitions
• Squats with medicine ball or 10-20lb dbs, squat below parallel, feet hip distance apart. Perform 25 repetitions
• Sit ups holding medicine ball or hands on ears     Note: dbs= dumbells.  Start in crunch position looking slightly  above your knees, roll one vertabrae at a time to the top,pause and slight resist gravity on the down using your abs, LAND into the crunch positon.DON’T let your head fall back.  Repeat.  Perform for 30 seconds. 
  Beginners can pull from their back legs to get up if necessary.
• lunges with medicine ball (15-20lb ) or dumbells (3-10lbs) Perform 20 repetitions each leg
• Jumping Jacks perform 50 reps
•  jumping squat with medicine ball (15-20lb)   same as jumping squats other than your holding a medicine ball with the ball directly on top of palms at chest level, tight to chest, with fingers facing Perform 15-20 repetitions

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