Tag Archives: circuit workout

Easy Ab routine for moms.

Posted by Doug Doug 1,February 2011 Leave a comment

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


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Flash Workout

Posted by Doug Doug 19,August 2009 Leave a comment
runnerPremise: quick workout with minimal equipment
Beginners: Repeat from top to bottom 2x, 5 reps each exercise  Rest 30 seconds between flash 1 & 2
Advanced:Repeat from top to bottom 4x , 10 reps each exercise  Rest 15 seconds between flash 1 & 2
Very Fit: Repeat from top to bottom  5x, 15 reps each   No Rest between flash 1 & 2
Follow Sequence Program
Flash 1 to Abs to Cardio to Flash 2…..Then Repeat as stated above.
Equipment needed: 10-25 lb medicine ball, use a ball that adds resistance and is a challenge.
Need Small Equipment? Click Here

 


Come see the system used by personal trainers

Flash 1                 Abs                     Flash 2
Push Ups Bicycle Push Ups Triangle Position
Mb Lunges Power Crunch Up Downs
Up Downs (birpies) Straight leg Raises2″ off ground Mb Lunges
Over Head Mb Tricep Press Toe Reaches Mb Squats
Jumping Jacks 1 minute Repeat above 3x before going on to cardio Over Head Mb Tricep Press
Mb Squat Cardio Below Mb Shoulder Press With Squat
Mb Shoulder Press With Squat Beg: walk incline 3 minAdvanced: sprint 30 seconds with 15 second rest, 3 xVery Fit: sprint 30 seconds with 15 second rest, 6 x Jumping Jacks 1 minute
Jumping Squat with MB Pull ups or Push ups
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Free Leg Workout. Tighten your thighs.

Posted by Doug Doug 28,July 2009 Leave a comment

Repeat this Routine : top to bottom and repeat as follows

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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