Tag Archives: exercises

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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Get Fit Fast with this Basic Boxing Workout for Women

Posted by Doug Doug 14,May 2011 Leave a comment

Many women who lose weight fast with me stick to a lean diet, run 3-5 days a week and train with me at least 2 days/week.  A majority of their workout consist of boxing.  No, not like 98% of the fitness trainers who just stick out their mitts and say I’m a boxing trainer.  They actually learn real boxing with real technique.

Unless your trainer actually steps in the ring and sparrs with proboxers than I’ll guarantee they really don’t know real boxing.  I say all of this because to get the full affect of a boxing workout you have to use your whole body when punching.  A punch starts from your feet to your hips and up to the final delivery.  One punch actually utilizes your legs, core, back, shoulders and arms.  So, the key to getting in shape with boxing is to learn and practice real technique.

Learning the correct boxing technique will burn 100x more calories plus you’ll enjoy boxing workouts so much more everyday.

No you don’t have to get in the ring to reap the benefits but you should learn the correct form.  This also keeps  you safe from injury: wrist, elbows, shoulder and hands.  Always wrap your wrist and hands with hand wraps.  Try to get a bag thats soft.  A heavy bag that’s 50-80 lbs is fine. Below is Amanda who is a National Amateur Champion who has promise to be a national contender on the pro circuit in the future.  I had her perform some  technique on a heavy bag that you can use yourself.

 

A basic boxing workout will look like this for those who are just starting:

  • Jog 2 mile warm up
  • 3-3 minute jump rope
  • 3-3 minutes of shadow boxing
  • 5-2 minutes of heavy bag combinations:

( jab/ double jab/ double jab-cross/double jab-cross-left hook-cross/Right hook-Left hook 2x)

  • 10-1 minute ab circuit (sit ups/bicycle/plank/crunches with feet up in air and crossed-knees out wide/foot reaches)
  • 3 minutes of 5 reps continuous of the following exercises in this order.  When you get to mountain climbers reverse direction:

birpies with jump/ mountain climbers (5 each leg)/ push ups/mountain climbers (5 each leg)

  • 5 x 25 yard sprints
  • 5- 30 seconds of band curls (step one foot on middle of blue band and curl as fast as you can for 30 seconds

The end :) Try this workout.  Comment below on what you think.


Medical Transcriptionist

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Music is the Key to Increasing Your Workout Intensity.

Posted by Doug Doug 28,October 2009 Leave a comment

Training intensely is one of the keys to burning lots of calories and reving up your metabolism.  One of your best investments when starting or increasing the intensity of your workouts is to buy yourself an Ipod and downloading songs that get you going.   The University of Massachusetts, Amherst did a study about 15 years back proving that music actually had a profound affect on one’s workout duration and intensity.   You got to love science that justifies what we already know, lol.

So, what are you waiting for?  Download some great songs and train hard!  Play your own music….

Here’s one of my favorite New Songs that I Like…..Not that you really care :) .

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