Category Archives: Workouts

Circuit Training: 5:5:5 Body Weight Circuit

What Is Circuit Training?

Circuit training is done by doing one exercise after another in a circuit. For example, you might perform a set of squats followed by a set of upright rows followed by curls and so on. Often people only consider weightlifting type exercises as part of circuit training, but other aerobic work can be included. Exercises are often performed with little or no rest between them;  however this should vary on the type of circuit you are completing. Some call this Tabata-style exercises.

circuit training before after workout results

circuit training before after

There are many good reasons to use circuit training:

  • Time – circuits shorten gym sessions and are time saving
  • Lean up – training with circuits in a particular way has been shown to get muscles ripped
  • Improves conditioning and muscular endurance
  • Works whole body
  • Circuit training can be done outside the gym and without equipment

This circuit involves only five exercises, you perform five repetitions and then repeat the circuit until you have completed it through five times. Total time for this: 15 – 25 minutes. Your heart rate will also climb, make sure you rest when you need it. As the weeks progress, decrease your rest – that is your progression until week

In-Home Workout for Women: Chair (or Step) Workout

You will need a good sturdy chair or even a coffee table that is lower for beginners. If you don’t want to use either of those, find a step in your house or even the gutter on the road.

chair dips workout

Instructions:
You should always perform a suitable 5 – 10 minute warm up before starting these exercises. Choose two non-consecutive days of the week to perform these exercises, e.g. Monday and Thursday and progress each week as per suggestion where possible.

To really achieve amazing results ever faster, it is advised that you also choose 1 or 2 other days per week where you perform 20 minutes of continuous cardio exercise for instance a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer) whatever you enjoy.

KEY: reps= repetitions, d/b= dumbbell

See Progression Table below for your week to week program for the month:

Your goal is to not plateau, so to encourage a body challenge , each week try to progress as suggested below. You will be doing two sets of each exercise thus you would end up doing two sets of 10 of each exercise. For instance you would do exactly

In-Home Work Out: Easy Mat Exercises

Workout Mat PilatesWake up your muscular structure, activate your accessory muscles, pull-in your larger muscles, and shift your shape into something you never knew you could – using your body weight only and a mat!

Instructions:

You should always perform a suitable 5 – 10 minute warm up before starting these exercises. Choose two non-consecutive days of the week to perform these exercises; e.g. Monday and Thursday and progress each week as per suggestion where possible.

To really achieve amazing results ever faster, it is advised that you also choose two other days per week where you perform 20 minutes of continuous cardio exercise, for instance a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer) whatever you enjoy.

KEY: reps= repetitions, d/b= dumbbell

See progression table below for your monthly program:

The goal is to not experience a plateau in muscle toning, so we need encourage and challenge the muscles. Each week, try to progress as suggested below. You will be doing two sets of each exercise, thus you would end up doing two sets of 10 of each exercise. For instance, you would do exactly this:
10 x Plie Squats, 8 x Burpees,

Easy 20-Minute Dumbbell Exercise Workouts

This is a total body workout with dumbbells, suitable for beginners through to advanced levels. If you are at an advanced fitness level, start at a higher level of progression. It is advised you purchase or borrow two sets of dumbbells. A light set for the arms or upper body and a heavy set for bigger muscle groups like legs, chest and back.

Dumbbell Exercises and Workouts for WomenMy recommended dumbbell weight:
Females – Beginner, 3lbs & 8lbs, Intermediate 5lbs & 10lbs, Advanced 8lbs & 15lbs
Males – Beginner, 8lbs & 12lbs, Intermediate 15lbs & 20lbs, Advanced 20lbs & 30lbs

Instructions:
You should always perform a suitable 5-10 minute warm up before starting these exercises. Chose two non-consecutive days of the week to perform these exercises e.g. Tuesday and Friday and progress each week as per suggestion where possible. To really achieve amazing results ever faster, it is advised that you also choose two other days per week where you perform 20 minutes of continuous cardio exercise, for instance, a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer). Whatever you enjoy. After the jump, watch the video and make a copy of the exercise progression table.

How to Do Push Up Perfectly

One of the very best exercises for weight loss or fat loss is the basic push-up exercise. In the following video, there are tips on how to have perfect form and I also have many variations so you will never plateau in your weight loss efforts.

The push-up is one of my favorite exercises because it’s very effective for strengthening the upper body whilst the abs and lower body also work to stabilize – so it’s efficient in working many muscles at once, providing a total body workout all in one.

Also you don’t need any equipment and you can progress from a beginner through to being advanced. The main muscles worked are the chest (pectoralis), the shoulders (anterior deltoid) and the triceps – the back of the arm.

perfect push-ups

Here are my tips for the perfect push-up:

  • A crucial part of the perfect push-up is the set up. Start on a mat or soft surface on your hands and knees. If you are new to exercise, remain on your knees until you can perform at least 10-15 push-ups and then you should be ready to progress to your toes.
  • Make sure your wrists are in line or lower than your

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