Tag Archives: Free Fitness Programs

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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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

 

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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.

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Quick Whole Body Circuit for Home

Posted by Doug Doug 1,February 2011 Leave a comment

FREE SESSION:

  • Squat Jumps with Medicine Ball(20lb is ideal)
  • Squat (wide feet) and Press medicine ball when coming up over head.
  • Push ups==>>click here
  • Jumping Lunges (split squats), NO ball
  • Ab routine==>> click here

 Quick Tips:

  • Jumps: squat slightly above 90 degrees and spring off toes and land back on heels.  Best to hold ball with palms under ball.  Keep ball to your chest.
  • Push Ups: if you need to use your knees then do so. See push up video.
  • Jumping Lunges (split squats): never do these with knees problems. Keep straight up and make sure the front heel hits the floor and your front knee doesn’t go forward over your front toes when bending.  Best to Keep legs hip distance apart when jumping and landing.  Beginners should just perform a regular stationary lunge.

Perform as Follows:

Beginners             3 circuits   each exercise 15 seconds or 5-8 reps

Intermediate         5 circuits   each exercise 30 seconds or 15-25reps

Very fit                      To easy for you guys.


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