Beach Body Workout: Week 3

Do circuit A non-stop 2-3X for 10 repetitions each exercise. Rest for 1 minute then proceed to the next circuit. Do the next exercises 2-3x for 10 repetitions each.

Before doing any exercise program, consult your doctor first. Good luck!

A. Circuit 1:


1. Pushup

2. Jump Squat

3. Partial Mountain Climbers

B. Circuit 2:


1. Step Up

2. Chair Dips

3. Plank (Hold for 1 minute)

Jump Rope Exercises

Jump rope exercises have been used in fitness for a long time now. However, because of the availability of the rope and the exercises can be done practically anywhere, this "old school" of exercise is still being utilized up to now. 

The physical benefits of the exercises are tremendous, ranging from a total cardio vascular workout to toning of arms, legs and the core. However, precautions should be undertaken as this high impact exercise program can aggravate painful conditions of the joints of the spine, hips, knees and ankles. It is not advisable too to be performed by extremely obese persons because the added pounding on the joints brought about by the extreme body weight can hurt the joints themselves. Special consideration also, for the elderly who have been diagnosed with bone demineralization problems.

Beach Body Workout: Week 2

Do circuit A non-stop 2-3X for 10 repetitions each exercise. Rest for 1 minute then proceed to the next circuit. Do the next exercises 2-3x for 10 repetitions each.

Before doing any exercise program, consult your doctor first. Good luck!

A. Circuit 1:

1. Push ups

2. Ball Hip Bridge

3. Lunge Press

B. Circuit 2:

1. Plank (Hold position for 1 minute)

2. Boat & Bow (hold position for 30 secs to minute each)

3. Stability Ball Plank(Hold position for 30 secs to 1 minute)

1st Videoblog

Beach Body Workout of the Week

Do circuit A non-stop 2-3X for 10 repetitions each exercise. Rest for 1 minute then proceed to the next circuit. Do the next exercises 2-3x for 10 repetitions each.

Before doing any exercise program, consult your doctor first. Good luck!

A. Circuit 1:
     1. Push ups

         2. Squat and Press

             3. Plank (Hold Position for 30 secs to 1 min)

 
B. Circuit 2:
     1. Jump Squat

         2. Mountain Climbers

             3. Side Plank (Hold position for 30 secs to 1 min)

             
   

Beach Body Program Week 1

Don't stick to one program. Variety is the key to a successful "beach body" program. Forget about the long jogs on the treadmill. You can have a high intensity program using light weights and just your body weight. Supplementing it with a good diet program, you can have the 'beach body' that you are longing for, perfect for this summer:


Here is a sample program:


Do the first circuit 2x-3x as tolerated, non stop. Have a quick water break before proceeding to the next circuit. Do it 2x-3x as tolerated. Always remember, before starting a workout program, consult your physician first.


A. Circuit 1:
     1. Squat X 15
     2. Push up X 15
     3. Plank X 20 secs


B. Circuit 2:
     1. Lunges X 15
     2. Jump Squat X 15
     3. Side Plank X 20 secs each side


Good luck!

Training Tips: Beginner's Workout Program

This is what I usually give my clients for their first week of training. For those who are just starting with their programs, you can try this 3-5x a week. Most of my clients lose weight fast if they follow a strict diet during this program. You can alternate with weight training in between days of this workout. This program relies on form and speed. Rest for only 30 secs to a minute in between sets. Program lasts for 35-45 minutes only.


The Program


Start off with a 3-5 in warm up, either treadmill, skipping rope, jogging in place. This will keep your heart rate up and increase your circulation to your muscles. Follow this up with a total body stretch.


Now, after stretching start with the program. Increase your heart rate by sprinting for 1 min on the treadmill (start with a jog then speed up to 6 mi/hr or more as tolerated) or do a fast jog in place or fast skipping rope.


Once your sweating and your heart is beating fast, do these exercises. Make sure you move from one exercise to another exercise without resting, then repeat.


A. 1. Jumping Jacks X 20
     2. Push-up (you can also do half-push up if you're a beginner) X 15 reps
     3. Squats (hands behind the head) X 15
   Repeat, then water break for 30 secs to 1 minute


B. 1. Jumping jacks X 20
     2. Dumbbell Row X 15 
         (check link: http://www.youtube.com/watch?v=QMVlek6d8eE )
     3. Lunges X 15
   Repeat, then water break for 30 secs to 1 minute


C. 1. Jumping jacks X 20
     2. Mountain Climbers
        (check link: http://www.youtube.com/watch?v=Tg37pegdHvs )
     3. Plank X 25 counts 
        (check link: http://www.youtube.com/watch?v=HvQXc0aOXVA )
    Repeat, then water break for 30 secs to 1 minute


Before doing any exercise, consult your physician first.