DUMBBELL TIMED FULL BODY WORKOUT 2 The Timed Full Body Workout 1 is a series of 6 dumbbell exercises done for a designated number of reps for as many sets a possible in a round. The length of time per round varies on your fitness level. For example, a beginner level workout would start with [...]
CARDIO-CORE WORKOUT 1 The Cardio-Core Workout 1 is a series 9 exercises divided into 3 sets: 2 cardio exercises and 1 core exercise. Each exercise is done for 30 seconds with a 30-60 second break after each set. Keep a detailed log of your workout and include how many sets you completed, when you took [...]
CARDIO-CORE WORKOUT 1 (ADVANCED) The Cardio-Core Workout 1 (Advanced) is a series 9 exercises divided into 3 sets: 2 cardio exercises and 1 core exercise. Each exercise is done for 60 seconds with a 30-60 second break after each set. Keep a detailed log of your workout and include how many sets you completed, when [...]
BODY WEIGHT TIMED FULL BODY WORKOUT 1 The Timed Full Body Workout 1 is a series of 8 calisthenic exercises A calisthenic exercise uses your body weight as resistance. Each exercise is done for a designated number of reps for as many sets a possible in a round. The length of time per round varies [...]
DUMBBELL UPPER BODY WORKOUT 1 The Upper Body Dumbbell Workout 1 consists of 8 exercises that target all the major muscle groups of the upper body. Each exercise is done in a row with a 30-60 break after each circuit of exercises. During the break, drink some water and take notes of your weight, reps [...]
DUMBBELL LOWER WORKOUT 1 The Lower Body Dumbbell Workout 1 consists of 7 exercises that target all the major muscle groups of the lower body. Each exercise is done in a row with a 30-60 break after each circuit of exercises. During the break, drink some water and take notes of your weight, reps and [...]
TIMED CARDIO WORKOUT 1 The Timed Cardio Workout 1 is a series of 8 exercises done for a designated number of reps for as many sets a possible in a round. The length of time per round varies on your fitness level. For example, a beginner level workout would start with 4, 2 minute rounds [...]
ANYWHERE-ANYTIME CARDIO WORKOUT 1 The Anywhere-Anytime Cardio Workout is exactly what it says—it can be done anywhere and at anytime since minimal space is required and no equipment is necessary other than a watch. This workout consists of four series of four exercises that make up one set. A full set incorporates a wide variety [...]
ANYWHERE-ANYTIME CARDIO WORKOUT 2 The Anywhere-Anytime Cardio Workout is exactly what it says—it can be done anywhere and at anytime since minimal space is required and no equipment is necessary other than a watch. This workout consists of four series of four exercises that make up one set. A full set incorporates a wide variety [...]
CORE STRETCH ROUTINE The core stretch is a basic routine to cover all the major muscle groups of the core. To maximize the effects and benefits of stretching and to improve flexibility stretch the muscles you are training before and after each workout. Use the guidelines below for proper stretching technique: Warm up for a [...]