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.

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

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.

• 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.

Perform each exercise accordingly:

beginners: 5-10 reps or 30 seconds   Advanced 15-25 or 1min     Very Fit  30-50 reps or 2 min

jump rope will be 1 min beginner                2 min advanced                     3-5 min very fit       

circuit beginner : 1x                          advanced: 2-3x                   very fit:3-5x   add sprints

Perform each exercise as stated above from top to bottom and then circuit (repeat).     

FREE Flat Ab Session exercises:
x ankle crunches
deep pulse crunches
toe reaches
bicycle

add to above video:
push up variation (see video) click here
jump rope 2 minutes or jumping jacks if you can’t jump rope
Down ups (birpies)

Train for a career in the health field with Penn Foster,click here

Tired of doing the same routine at home or the gym.  Change it up and get fit with a deck of cards.  Playing cards is fun because it can be challenging and give you the unexpected.  So, for those who have never used cards your probably saying ” what is he talking about?”

Well, its not a drinking game but probably could be interesting if you had a few shots before hand.  Anyhow, here’s how it works:

1. Designate each suit as a particular exercise. For example, Hearts can be Jump Jacks,Diamonds can be push-ups, Spades can be jumping squats and Clubs can be up downs (birpies).
2. Let each card’s number to be the  number of “reps” you perform. For example, the six of spades means you will have to perform six jumping squats. The ten of hearts means you will have to perform ten jumping jacks.  You can designate Face cards to have their own number. Jacks can be 25, queens can be 30, and kings can be 40.
3. Shuffle the deck. Shuffle the deck of playing cards completely and thoroughly to ensure a random workout.
4. Draw the top card and perform the exercise as required. For example, if you draw the nine of Spades, perform nine Jumping Squats . As soon as you finish that set of exercises, draw another card and perform the next set of exercises as indicated by the card. Repeat until you’ve finished your cards.

NEED Diet Variety??  GO here >>> Simple and Great Vegan and Raw Recipes.

As with any workout, always consult with your doctor before exercising. Perform this routine at your own risk.  By trying any of these exercises and/or this routine you take full responsibility for any injury, harm, death or incidental accident from performing the above routine, exercise or advice.

Menu:

• All Natural Turkey Sandwhich   vs  Processed Turkey Sandwich
• Organic Apple vs Pesticide Apple
• Vitamin Water vs Same

Whole Foods Total Cost of Lunch  $ 4.75

Cost of Sandwich From Whole Foods $2.44:

In Store Farm Fresh Baked Turkey  $10.99 lb.    So $10.99/16 ounces = $.69 per ounce .   Lets use 2 ouncessince that’s what your local sandwich chain would use.     2 x $.69=  $1.30

Eziekiel Bread $ 3.99 loaf.  So 1 slice = $3.99/20 slices = $.20 per slice.  Lets use 2 slices. However, you could make an open face sandwich for less calories with almost the same nutrition.  2 x $.20= $.40

Organic Spinach $ 3.69 a bag.  So 1 spinach leaf = $ 3.69/89 leaves aprox = $ .04 leaf.  Lets use 5 slices instead of lettuce which has minimal nutritional value.   5 x $ .04 = $ .20

Organic Avocado $ 2.49 avocado.  So 1 slice avocado = $2.49/15 thin slices = $ .17 slice.  Lets use 1 slice since its got alot of taste. 1 slice = $ .17 cents

 Whole Foods 365 brand  Organic Honey Mustard $ 2.99 bottle.  So 1 tsp = $ 2.99/50 = $.06 tsp.  Lets use 2 tsp (1 tbsp).  $ .12

Organic Tomato  $ 2.49 lb. 1 tomato = $2.49/3 tomatoes = $.83.   Lets use 2 thin slices which will be approx. $ .25

 Cost of Organic Apple  $.72

Cost of Vitamin Water $ 1.59

Grand Total: 4.75

Local Chain Total Cost of Lunch $ 6.67

Average Cost for 6 inch sandwhich      $ 3.99

Note: processed turkey, pesticide veggies, refined wheat bread (NOT wheat just colored brown, thats all it is.  So, don’t think it is really healthier because honestly it’s NOT.  Lettuce which is just water and usually honey mustard is loaded with chemicals and mayo.

Average cost of apple    $ .99

Average cost of Vitamin Water $ 1.69 

Grand Total: $6.67

Summary:  First, preparing your own food pays off.  Secondly, you can’t really compare the nutrition value since the whole foods sandwich is void of chemicals and is packed with  more fiber and nutrients. 
So, before you think eating healthy is expensive.  Think again.

Some more tips:

• buy frozen organic veggies
• buy only the necessities and the store brand ( Trader Joe’s, 365 whole foods brand)
• buy in quantity and look for sales, coupons etc
• buy all your cleaning supplies, etc…at a bargain store i.e. BJs
• Alot of the wholesale clubs are carrying organic brands.  Remember to read labels.  Organic means nothing in terms of fat or sometimes isn’t really organic.

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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• Push ups  30 sec
• Jumping jacks 60 sec
• Running in place, high knees holding medicine ball at chest level 15 sec
• Jumping squats with medicine ball 30 seconds
• Pulse squats with hands behind head 30 seconds (place feet wide and toes pointed out and squat below parallel then rice 4 inches above parallel and go back to below parallel, repeat and pulse.)
• Push ups with one hand on medicine ball 15 seconds then switch hands for another 15 seconds
• Running in place, high knees holding medicine ball at chest level 30 seconds
• In squat position with feet pointed out and wide, stay in squat and press medicine ball over head for 30 seconds ( keep in squat position entire time)

Return to Free Fitness Programs