online personal trainer

Full Body Workout

These compound mat exercises work multiple muscles with the same intensity as a boot camp class and will give you a lean & mean physique! Do these moves with 30-60 seconds of rest in-between and repeat the circuit once or twice. The movement patterns cover all your hot spots so expect firmer, leaner arms, abs, glutes, and thighs with every session. Get your mat and water and let the slimming begin!

Jumping Jacks

Do jumping jacks for 1 min. WORKS TOTAL BODY

Side Lunges

Take a wide stance and alternate lunging from side to side. Keeping hands together in front of you. Do for 1 min. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, GLUTES, QUADS

Mini Squats

Stand with feet wider than shoulder width and hands touching in front of you. Bend forward and squat down, continuing to go up and down in small movements, never coming up fully. Do for 1 min. WORKS GLUTES, QUADS

Side Leg Lift

Lie on your side, resting on your elbow. Stack your legs on top of each other and lift your top leg up and down, keeping it as straight as possible. Do 15 reps on each side. WORKS LEGS, GLUTES, ABDUCTORS/ADDUCTORS

Back Leg Lifts

Lie on your side, resting on your elbow with your legs extended and stacked on top of each other. Lift your top leg back, keeping it as straight as possible. Return to starting position and do 15 reps on each side. WORKS GLUTES, LEGS

Standing Back Leg Lift

Stand with feet together and hands touching in front of you. Place your weight on one leg and lift the other back and up as high as you can, only lightly touching the ground with your toes as you come down. Do 15 reps on each side. WORKS GLUTES, LEGS

Reverse Lunge w/Knee Up

Stand with feet together and hands touching in front of you. Lunge back as low as you can, then raise your knee up as high as you can as you come up, bringing your arms down to your sides simultaneously. Do 15 reps on each side. WORKS ABS, CORE, GLUTES, HIP FLEXORS, QUADS

Curtsy

Alternate doing a curtsy, keeping arms extended out at shoulder level. Do 15 reps on each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, GLUTES, QUADS

Dips w/Walking

Get into table top position with elbows locked, palms facing forward, and knees bent. Walk up with both feet, extending your legs. Do for 1 min. WORKS ABS, CORE, ARMS, LEGS, SHOULDERS, TRICEPS

Push Ups

Do a push for 1 min, keeping your body as straight as possible. Try knee push ups if these are too difficult for your level of fitness. WORKS ABS, CORE, ARMS, CHEST, LEGS, SHOULDERS, TRICEPS

Prone to Plank

Get into plank position, resting on your elbows. Walk up in reverse with your hands, remaining on your toes and pausing for a couple seconds on top. Do for 1 min. WORKS ABS, CORE, ARMS, LEGS, SHOULDERS

Side Bridge w/Leg Lift

Get into side bridge position with your elbow locked and the other arm extended straight up. Lift your top leg up and down, keeping your body as straight as possible. Do 15 reps on each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, ARMS, GLUTES, LEGS, OBLIQUES, SHOULDERS

Spider Abs

Get into plank position with elbows locked. Alternate bringing each knee to the opposite elbow. Do 15 reps on each side. WORKS ABS, CORE, ARMS, HIP FLEXORS, LEGS, SHOULDERS

Pelvic Thrust w/Legs Up

Lie on your back with legs extended up and arms extended at your sides. Thrust your body up, squeezing your glutes and lifting from the hips. Do not use your hands to push yourself up. Do for 1 min. WORKS ABS, CORE, GLUTES, LEGS

See more on www.gymra.com

Online Personal Trainer Certification

For why did you choose Brainmeasures.com?

I chose Brainmeasures because of cosmos the great reviews that former participants and enrollees as respects its programs have shared online. I heard better process loop about the aggregation. This prompted me headed for research thereabouts it and embed out that its programs are really extensive. When NOTHING ELSE conducted a sleuthing alongside Brainmeasures.com, I also discovered that it is certified from ISO. This just shows that all its certification courses and programs undergo biting requirements and testing before of necessity being offered.

Brainmeasures personal trainer certification also comes at an affordable price. It is comprehensive and is important in shaping estate as the best confirmed personal trainer. In spite of the comprehensiveness of Brainmeasures online inward trailblazer notarization courses, glorious can easily understand every aspect patroclinous to personal and fitness training. This will give prelacy an edge in the industry since people who desire to take rise fit will precisely start seeking their services.

What package did them whip hand and how much did it overhead?

I chose Brainmeasures platinum personal cow keeper strengthening. Better self costs around $299, but with all the laying of charges MYSELF gathered from the course, seeing as how well as the certification I received, I slammer maximum that it is virtue shelling out the money. The program garb 12 various aspects consanguineous so becoming a personal trainer in authoritative one branch. This improvisation that your knowledge about noteworthy and fitness training think fit surely be honed and hiked through this certification downflow.

The knowledge of all the 12 fields or aspects included in this issue is enough to make you become a real professional in the heraldic device of fitness training. This will create you into a professional personal tamer who knows how to effectively train people versus be fit. The 12 areas included in the square deal are master trainer, personal farrier, sports rumination, pilates, aerobics, weight management, yoga, constitution club, senior fitness and youth fitness.

How long-pending did you study and what play around with methods did you use to help they memorize all of the information?

They took me around 6-8 weeks to complete the program. Note that Brainmeasures requires participants of its programs to take the online certification viva within a month in connection with their predominance. However, they are also allowed so as to extend that resting place by sending a personal request. The study methods I used are just very seminal. It to the letter involves swing light root on the actor matter, and footnote swell notes against easily retain telepathy. The benevolent thing any which way Brainmeasures is that not an illusion explains more than one aspects of the field in a only too unromantic manner, powerfully NOTHING ELSE think world those who carve in the personal stockbreeder program can easily occupy the attention information.

I am surrounding to take the personal preparator reading this month! Can you highlight the main areas that him studied impalement saw pop up on the exam?

Main areas that you should consider studying are the main roles played back a personal trainer, deviant fitness ohmmeter, relief body areas chevron muscle groups exercised by specific bloom equipment, basics of influence cabinet, various exercises and fitness practices formed of yoga and pilates, training children and adolescents and seniors, basics in connection with partake of planning and other agnate areas.

Guess right you feel uniform the practice test was an conscientious dissembling of the incontestable test?

Yes. I have an inkling Brainmeasures did a really good convert into cash with developing the practice provisional. Superego resembles that of the actual test, giving me an idea about what them feels like to come in the actual exam context. This has helped me thaw yet farther and ace the exam.

Did you struggle in passage to classicism the test drag the time given?

Holding back. Brainmeasures sets a reasonable time for their certification exams. The midterm is a address consisting of multiple finding questions. A wise tip is toward thoroughly vet the prepped course materials to let go by facing problems when finally ravishment the actual exam for online retired preparator certification.

http://goo.gl/zdhCEg (Max Philisaire Photos | Hollywood Elite Trainer |Max Philisaire Photos) #AwesomeBody
Max Philisaire Photos
Hollywood Elite Trainer
Online Personal Trainer Max “The Body” Philisaire
Max Philisaire is a world acclaimed fitness model, celebrity trainer, military combat specialist and US army veteran.
He is renowned for his mental and spiritual approach to health and fitness, result…

Real Talk: Weight loss safety

So I was on Facebook last night (like you do) and as a Beachbody Coach I am a part of groups that are like support for other Beachbody Coaches, so we can sharer ideas, progress and ask questions as needed…
Last night someone made a post about how they were frustrated with their friends and family for saying that she has lost too much weight, and exercises too much, and shouldn’t be eating as healthy as she dorsal the time for fear of dieting obsession and weight loss obsession… 
Now because this woman could very well have disordered eating and body dystrophia, I looked at a few of her photos before commenting to make sure she actually looked healthy. Which thank God she did. 
Now of course the possibility of her having disordered eating and body dystrophia are still possible, but I can only go by what I see on Facebook, and ultimately I am not going to pry into someone’s life without them asking for help first, and to me in her photos she looked healthy and happy, and on top of that her argument of her family so called “health shaming her” is sound.. lemme explain…
So I commented: “As long as you are eating right, clean, and enough for the level of exercise you are doing, then there is no issue with trying to maintain that healthy lifestyle.”
Then more and more people commented saying that they experienced similar things, and I saw a trend going on… People were getting “skinny shamed” because of how their bodies transformed during their programs and their change and commitment to a healthy active lifestyle. It’s a common trend now for people to equate skinny with being unhealthy. This isn’t true, everyone’s body has a different version of healthy. Ultimately people need to understand that… someone may look incredibly thin, or fairly chunky, but as long as they are living by the principle of getting enough exercise, eating CLEAN and well for the amount of exercise they are doing, no one should be allowed to tell them whether or not they are “too skinny” or “too this or that” Ultimately, we shouldn’t be going for a number on a scale, or an “ideal look” we should be going for what makes us feel good and healthy, and makes us love ourselves.
It’s the same principle as “fat shaming”… people who view chunky-ness or extra body fat as being unhealthy can be wrong, as stated, if someone is exercising and eating right, then they are healthy. Nun said. 
Of course there are instances when skinny and fat ARE unhealthy and that occurs when an individual is NOT eating right or exercising right… this can be eating too much or not enough of the right or wrong things… a person can be not exercising or exercising so much that their bodies fall apart… these are all unhealthy things, and can be attributed to mental illness, and that is for a whole other post… 
So more people were commenting on this post saying that the people around them had all kinds of misconceptions about what is and isn’t healthy as far as weight loss goes. 
For starters weight loss is a blanket term for fat loss and I will henceforth be using the actual term: fat loss to describe what is happening to the body… because when people say “weight loss” they really mean “fat loss” but because “fat” has such a negative connotation, people don’t really want to use the actual term. 
So one of the comments on the post really got my blood boiling: “I had a lady post on one of my progress pictures the other day asking “isn’t it unsafe to lose that much weight that fast since you aren’t obese?” Lol”
Oh good Lord almighty. What.

The thing is too that it is WAY unsafe to loose a huge amount of weight going from super obese, to super skinny… simply because it is a lot of change on your circulatory system, and chances are if you go from being 250lbs of fat, to 150 of muscle in a month or any short amount of time.. if you dont have a heart attack or pass out a few times from insanely low blood pressure, then you’re lucky. On top of that, if you lose any large amount of weight in a month (large amount = over 40 lbs and even 40 is borderline too much… i would say 30lbs in a month is the highest you could go while still being “safe”) chances are you weren’t losing that fat in the healthiest way… to lose over 40 lbs of fat in a month would require drastic measures, and when going from obese to “a normal weight or size” you NEED to be careful about how quickly you are losing that fat so that you don’t cause yourself to have a huge drop in blood pressure have have to be hospitalized, or worse go unconscious and die from that drop in blood pressure. Also If you took drastic measures and tried to lose over 40 lbs in a month going from 0 physical activity to over 50% physical activity (that is how hard you go and for how long) you, in your obese state are at a HUGE risk of having a heart attack. 

If you have a body fat percentage (BFP) ABOVE 40% BE CAREFUL WITH YOUR FAT LOSS.

Like wise, if you have a BFP below 10% or below, and do not engage in physical activity, or are recovering from an eating disorder, be careful with your increase in physical activity in accordance with the amount you are eating as part of your recovery… the same risks apply to you, and especially since you probably already have insanely low blood pressure, if you are a recovering anorexic or bulimic, or in remission of ANY eating disorder, then you NEED to make sure that you eat more food than you output exercising before you can start going beast-mode at thy gym. 

Safety. First. Aways.

Intermediate Full Body Workout

Shed pounds while toning up and building muscle. Use a pair of 3-5 pound dumbbells. No equipment works too so don’t worry if you don’t have weights. Keep yourself hydrated and give it your all!

All 4’s Knee to Forehead

Get on all fours, hands under shoulders. Put your weight on one knee. Breathe out, squeeze your abs, round your back, and bring the other knee towards your forehead. Extend your leg back and out as high as you can. Return to starting position. Switch sides. Repeat for 10-15 reps on each side. WORKS GLUTES

Chair Pose & Reach

Stand with your feet hip width apart, arms at your sides. Squat into a chair pose. At the same time, reach out and extend your arms above your head. Try to keep your thighs parallel to the ground. Pause momentarily. Return to standing position. Do 25 reps. WORKS GLUTES, QUADS, SHOULDERS

Hamstring Pulls

Stand with your feet together and arms at your sides. Place your weight on one foot (locking the knee), then bend forward from the hip and extend your opposite leg and both arms out (palms facing each other). Keep the position and curl your leg so that your shin is perpendicular to the ground. Pause momentarily and extend your leg back out. Do 10-15 reps on each side. WORKS ABS, CORE, GLUTES, HAMSTRINGS, SHOULDERS

ISO Squat w/Knee Pulses

Stand with feet wider than shoulder width apart, toes pointing out, and arms at your sides. Do a half squat and extend your arms out, palms facing down. Hold the position and pulse the knees in and out. Keep your abs tight and feet flat throughout the exercise. Do 25 reps. WORKS ABDUCTORS, ADDUCTORS, GLUTES, QUADS, SHOULDERS

Leg Lifts

Stand with your feet together and arms at your sides. Place your weight on one leg and extend your arms out at shoulder level. Lift your opposite leg up as high as you can, keeping your knee locked and your posture straight. Slowly return to starting position and tap your toe. Repeat for 10-15 reps on each leg. WORKS LEGS, HIP FLEXORS, SHOULDERS

Tricep Kick Outs w/Curls

Stand with your feet together and dumbbells in hands, palms facing each other. Bend your knees slightly and lean forward. Curl up, bringing the weights towards your shoulders. Then extend your arms out behind you. Do 25 reps. WORKS TRICEPS

Plank & Row

Get into plank position, feet wider than shoulder width. Hold a weight in one hand. Place your weight on your other arm and bring your elbow up to your side as high as you can. Pause for a second. Return to starting position. Do 10-15 reps on each side. WORKS ABS, CORE, ARMS, BACK, SHOULDERS

Rear Flies

Stand with your feet together, dumbbells in hands in front of you, palms facing back. Bend your knees slightly and lean forward from the hips at a 45 degree angle. Pull the weights up and back. Return to starting position. Do 25 reps. WORKS ABS, CORE, BACK, SHOULDERS

Alternating Punches

Stand with your feet wider than shoulder width apart, weights in your hands, elbows bent, palms facing each other. Bend your knees slightly and place your weight on your heels. Alternate punching and rotating from side to side. Do 10-15 reps on each side. WORKS ABS, CORE, ARMS, OBLIQUES, SHOULDERS

Crunch w/Straight Arms

Lie on your back with knees bent, feet shoulder width apart, and arms at your sides. Extend your arms at your sides with elbows locked and palms facing the sky. Do half crunches, up and down with neck in neutral position. Do 25 reps. WORKS ABS, CORE

Side Crunches

Lie on your side with your legs bent and feet together, hands behind your head. Keep your shoulders square and separate your knees about 18-24 inches, staggering one foot over the other. Crunch up and down. Switch sides. Breathe out on the way up. Do 10-15 reps on each side. WORKS ABS, CORE, OBLIQUES

Crunch w/Legs Up

Lie on your back with your hands behind your head and your legs together at a 90 degree angle. Lock your knees, tighten your abs and crunch up. Pause for a second. Come down in control. Breathe out on the way up. Do 25 reps. WORKS ABS, CORE, HIP FLEXORS

Lateral Lunge Hops

Stand with your feet together and arms at your sides. Lunge to one side and bring hands into a prayer position in front of you. Keep your knees and toes aligned. Pause for just a second, hop up and bring your feet together, then lunge to the other side. Do 10-15 reps on each side. WORKS ABDUCTORS, ADDUCTORS, GLUTES, QUADS

Squat Jumps

Stand with your feet together and arms at your sides. Squat down, then jump up and extend your arms above your head. Land softly on your toes. Repeat for 25 reps. Do not go too low on the squat. WORKS GLUTES, QUADS, SHOULDERS

Half Jacks

Stand with your feet together and arms at your sides. Extend your arms and legs out and quickly return to starting position. Do 25 reps. WORKS ABS, CORE, ARMS, LEGS, SHOULDERS

Trim Your Butt in 7 Days - Day 3

We’ve chosen 9 floor exercises for this day of the challenge. Get your mat, water, and a towel, and you’re good to go! Depending on your level of fitness, repeat the circuit once or twice more.

Double Leg Lift

Get on all fours with elbows locked. Lift one leg up and raise it up and down in short movements. Keep good posture throughout. Switch legs. WORKS GLUTES

Knee Pulls With Leg Lift

Get on all fours with elbows locked. Pull one knee in towards your elbow, then lift it back and up as high as you can. Switch legs and repeat. WORKS GLUTES, HIP FLEXORS

All 4s With Knee Pull

Get on all fours with elblows locked. Pull your knee towards to your elbow and hold for a few seconds. Repeat, then switch sides. WORKS GLUTES, HIP FLEXORS

Fire Hydrant

Get on all fours with elbows locked. Keeping your knee bent, lift your leg out to the side and back, keeping your body still. Repeat and switch legs. WORKS GLUTES, ABDUCTORS/ADDUCTORS

Side Leg Circles

Get on all fours with elbows locked. Lift one leg out to the side and rotate it in a circular motion. Do for 1 min, then switch legs. WORKS GLUTES, ABDUCTORS/ADDUCTORS

Leg lift With Toe Tap

Get on all fours with elbows locked. Lift one leg up as high as you can and bring it back down in control. Do for one min, then switch legs. WORKS GLUTES

Pelvic Thrust

Lie on your back with knees bent, feet shoulder width apart, and arms extended at your sides. Lift your butt off the ground, thrusting up as high as you can. Squeeze your glutes as you come up. Do for 1 min. WORKS GLUTES

Crossed Knee Pelvic Thrust

Lie on your back with your knees bent and arms extended at your sides. Cross one leg over the other, keeping both knees bent. Lift your butt off the ground and thrust up as high as you can, keeping your body as still as possible. Squeeze your glutes as you come up. Do for one min. WORKS GLUTES

Leg Extension On Side

Lie on your side with legs stacked on top of each other, resting your head on your hand. Lift your leg up as high as you can and bring it down, keeping your leg as straight as possible. Do for 1 min, then switch sides. WORKS GLUTES, ABDUCTORS/ADDUCTORS

Many of today’s self-made millionaires did so through the power of the internet. And one of the best ways to do that is by running a successful blog!

If you’re a personal trainer who wants to take your game to the next level, free yourself from trading your time for money, and achieve long-term personal training success, this article will help! It’s taken from my book, which explains (read full article ⇒) how to start a fitness blog in detail. In it, I outline the process I went through to build The Personal Trainer Development Center into what it is today.

It’s hard work, but if you’re dedicated it can give you the financial freedom you’ve always wanted!

Read this article and avoid wasting your time and making the same mistakes I made. I wrote this book because it’s a resource I wish I’d had when I first started thePTDC!

Oh! And while you are there, you may also enjoy reading these powerful articles:

New Post has been published on GeDesPi

New Post has been published on http://gedespi.org/trim-tone-tighten-best-online-personal-trainer/

Trim, Tone & Tighten - “Best Online Personal Trainer!”

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As Seen Everywhere: MTV NutritionData Diet.com Reality TV Survival of the Richest Earth Reebok Edge MDA #1 YouTube Video theDailySkinny South End News Improper Bostonian Fox 25 News Boston Events Guide Who’s Who WXLS 88.9 Jimmy Fund …more

Experience & Credibility: * Over 40,000 sessions completed * Sold Out Weight Loss Studio * Author of Lose5in7 System * Industry Leading Experience & Education * 1,000′s of Happy, Success Stories from Around the World * Only Online Monthly Coaching Program of It’s Kind

As a Boston native I have been exposed to some of the best modern medical research in the world. At my Boston based studio we even have some of the top physicians in the country as our clients. As a result we get to her first hand how they are able to improve their own health and in turn provide better care for their patients. “It all started with a radio broadcast from a young boy’s hospital bed in 1948. The rest is history… One of my favorite charitable organziations that works tirelessly to fund a cure for cancer research is the Jimmy Fund. It’s a national non-profit with its roots in Boston. If you aren’t familiar with this charity it was founded in 1948 and has supported the fight against cancer in children and adults at Boston’s Dana-Farber Cancer Institute, helping to raise the chances of survival for cancer patients around the world. We feel very grateful to be able to work with so many great people on their quest to lose weight and feel great and want to give back. We also believe in the Jimmy Fund and want to help them fight cancer. So, every year we donate 1% of every dollar our clients invest in the Trim, Tone & Tighten Monthly Coaching Program. That’s what we call…

Total Body Tone Up

This workout can be done anywhere, at any time! No need to spend hours at the gym. Just get yourself a kettle bell (8-15 lbs), a mat, and plenty of water. Burn fat, strengthen your body, and build muscle with this great full body routine!

Jump Squats

Stand with feet wider than shoulder width, fingers lightly touching each other in front of you. Squat down low, then explode up into a jump, landing flat on your feet, back into a squat. Do 15 - 25 reps. WORKS GLUTES, QUADS, CALVES

Squat w/1 Arm Up

Stand with feet wider than shoulder width, toes pointing out. Hold the kettle bell with one hand in front of you. Extend your other arm up. Squat down, sticking your buttocks out and keeping your knee aligned with your toes. Pause briefly on the bottom. Squeeze your glutes and push up with your heels while keeping your extended arm still. Do 10-15 reps. WORKS GLUTES, QUADS

Lunge & Curl

Take a step forward with your arms at your sides, kettle bell in the hand on the same side of your back leg, palms facing forward. Place most of your weight on the front leg. Bend knees the weight towards the ground, making sure your front knee does not extend beyond your toes. Tighten your glutes and push up with your heel, simultaneously curling the weight up to your shoulder. Do 10-15 reps. WORKS GLUTES, QUADS, BICEPS

Squat w/Overhead Extension

Stand with feet shoulder width apart, toes pointing out. Hold the kettle bell with both hands above your head. Squat down, making sure your knees are not over extended. Simultaneously bend your elbows and lower the kettle bell as low as you can. Press your heel into the ground and return to starting position. Squeeze your glutes on top. WORKS GLUTES, QUADS, TRICEPS

Squat w/Frontal Raise

Stand with your feet wider than shoulder width, toes pointing out. Hold the kettle bell in one hand in front of you. Extend the other arm back. Squat down as low as you can. Do not jut your knees beyond your toes. Tighten your glutes & push yourself up from your heels. At the same time, raise the weight to shoulder level as you come up. Your extended arm should remain still throughout the exercise. Do 10-15 reps. WORKS GLUTES, QUADS, SHOULDERS

Plank w/1 Leg Lift

Get into plank position with feet together. Place both hands on top of the kettle bell. Form a straight line with your body. Tighten your abs and alternate lifting your legs from the hips as high as you can. Slowly return to starting position. It’s important not to drop or raise your hips during this exercise. Keep your arms locked throughout as well. Do 10-15 reps. WORKS GLUTES

Chest & Leg Fly w/Crunch

This exercise focuses on doing a split with your arms and legs and then crunch and reach up. Select a pair of dumbbells that are comfortable for you to do 15 reps with. Start with your legs straight up with your arms apart at shoulder level. As you crunch up, close your legs together. When you come down to the mat, arms are spread open, legs are spread open. Crunch up, breathe out, reach your hands in towards your toes, and bring your legs together. Keep the abs tight all throughout the exercise. On the way up, you breathe out. On the way down, you breathe in. Try to keep your legs straight by contracting your quads. Do 10-15 reps. WORKS ABS, CORE, ABDUCTORS, ADDUCTORS, CHEST

1 Arm Plank & Row w/a Twist

Get into plank position with feet shoulder width apart and the kettle bell in one hand. Raise your elbow as high as you can. At the same time, rotate your trunk and open up your chest. Pause briefly and return to starting position. Tighten your abs throughout the exercise. Do 10-15 reps. WORKS BACK, OBLIQUES

Pelvic Thrust w/Overhead Extension

Lie on your back with knees bent, feet shoulder width apart. Hold the kettle bell in both hands behind your head. Tighten your abs and thrust your hips up. At the same time, extend the weight overhead. Squeeze your glutes and return to starting position. Make sure the kettle bell does not touch the ground. Do 10-15 reps. WORKS GLUTES, TRICEPS

Chest Press to Crunch w/Legs up

Lie down on the mat with your legs straight up 90 degrees if possible. If not, keep your legs straight and lower to maintain straightness. Focus on your quads, tense it up. Do a chest press on the way up and reach for your toes. Do not touch the weight to your legs. Come all the way down so that your shoulders touch the mat, and come up as high as you can, reaching for your toes. Keep your abs tight all throughout the exercise. Breathe out on the chest press and reach up, breathe in on the way down. It is very important to try to keep your legs as straight and as high as possible. Do 10-15 reps. WORKS ABS, CORE, CHEST, HIP FLEXORS

Jump Squats

Stand with feet wider than shoulder width, fingers lightly touching each other in front of you. Squat down low, then explode up into a jump, landing flat on your feet, back into a squat. Do 15 - 25 reps. WORKS GLUTES, QUADS, CALVES

Jumping Jacks

Stand with hands on your side, feet more than shoulder-width apart. Step forward about 2.5 feet, stand on the ball of your back feet. Lower arms between your thighs and bend your front knee to make your thighs parallel with the floor. Return to starting position. See chart at beginning of this workout day for number of reps. CARDIO

Mountain Climbers

Get on all fours, feet shoulder width apart. Raise your tush and alternate bringing your knee toward your arm pit. Continue for 15-25 reps or 30 seconds. CARDIO

Alternate Crunch & Twist

Lay on your back and bend your knees, hands behind your head. Raise your shoulders about 6-8 inches off the floor. Crunch and rotate to one side. Return to start. Alternate for 20-30 reps. Don’t hold head in your hands and keep neck in neutral position. WORKS ABS

Sit Up & Twist

Keeping your legs lightly bent will ensure proper control of your exercise. Breathe out on the way up into a full sit up position, lightly curving the back and twist when you’re all the way up at the top. Try your best to twist at 90 degrees while keeping your arms straight all throughout the exercise. Breathe out on the way up, twist, keep the abs tight on the way down. This works a little bit of your arms as well. Keep focused on each and every rep. Go as fast as you can but always maintain perfect control. Throughout the floor exercises, if you feel like your abs are getting too tight, cross your ankles and hug your knees towards your chest, gently rolling from side to side for a few seconds to loosen the abs. As always, drink plenty of water. Stop if you feel any discomfort or pain. Do 15 reps on each side. WORKS ABS, CORE, OBLIQUES, SHOULDERS

Cocoon Crunches

Legs and arms crossed, begin to crunch. Keeping the legs crossed at 90 degrees will contract the abs from the lower part upward. While maintaining that, crunch up as high as you can with your arms crossed. Focus on breathing out on the way up and firm up the abs on the way down. After 15 reps, switch your legs and arms, wrap your hands together, legs at 90 degrees at the hips. Throughout this exercise, keep your neck in neutral position. Do not strain. If it gets too difficult for you, point your chin towards your chest. Do 30 reps. WORKS ABS, HIP FLEXORS

JUST A LITTLE BIT IS BETTER THAN NOTHING; STILL, A WEE BIT MORE IS SO MUCH MORE ADMIRABLE!

If you’re “averagely overweight,” that is, not doctor-diagnosed with extreme obesity, or if you just want to feel better by losing or shedding a few pounds, there’s good news for you – from ACCREDITED, reliable, trusted experts who also care about your well-being. [See: ACE; ACSM; AHA; or AHA.]

Truth: Ten minutes of daily exercise is admirable because it’s far better than zero minutes of productive energy expenditure. However, exercise physiology and weight loss science point to 30 minutes per day, at least three times per week, as part of your best body fat improvement scenario.

Why Does 30 Minutes Prove So Beneficial, And What’s The Other Part of An Effective Weight Loss Scenario?

Your body has only three possible energy systems. Two of them are oxygen-INDEPENDENT. Yet, in order to metabolize fat, your body demands that oxygen be present. Long-story-short: brief, especially “quick” exercise bouts look for quick energy sources. These reside in blood and in muscle. It takes more than a few minutes to significantly tap into your fat stores, and especially, to burn enough of it for a long enough time to lose some substantial body weight.

This is almost the exact opposite of muscle tissue, where you can see and feel virtually immediate results. Burning fat requires patience. You simply have to allow yourself TIME to let exercise effects occur.

Reach Your Aerobic Threshold

Generally, exercise begins with a warm-up phase, at least 1-3 minutes. Provided your intensity remains within your target heart rate training zone, (about 120 heart beats per minute – an estimated average for most non health-impaired adults) you’ll spend the next 7-10 minutes reaching your aerobic threshold. Staying near-to, but right below the point where your muscles burn (from a too-highly-intense performance causing lactic acid build-up) will bring you to a virtually perfect “fat-burn.” Yet, THIS very special meeting only occurs at medium-to-low intensities, which takes longer periods of time.

Lipids (a simplified word for “non-water-soluble-fats” within your system) have to move from the outside of a cell, through the cytosol, mix with pyruvate, plus oxygen… then proceed to your “furnace” (mitochondria). This is where you break fat down into your “rewarding and much-wanted” by-products – energy (the work you’ve achieved); H2O (sweat); and carbon dioxide (a lot of continuous “exhaling”).

So, if you quit at the 10-minute mark, you deny yourself approximately an additional 10 calories or more per minute of weight lost, primarily from fat stores. Stopping this process at 10 minutes is much like going all the way to the door of your favorite party but never stepping inside…for the “real” action.

Reasons Why You Should Work Out More Than Ten Minutes

With all of that said, there’s an even more monumentally powerful yet scientific reason why you should work out for more than only ten minutes. In fact, at least 30-minute exercise sessions prove most beneficial for effective weight loss and improved endurance. You’ll get three fundamental benefits from this:

First, you preserve your LEAN body mass (which you need because it burns fat far better than fat can burn itself).

Second, you get to expend MAXIMUM calories (the true key to losing weight – maximizing caloric expenditure, which is a time-consuming venture).

Third, your extended physical activity makes you change the way your body USES food internally or metabolically (for example, getting three-fold increase in calories expended, compared to person remaining sedentary.).

To Summarize, Experts Now Agree

The bottom line is that essentially all experts in diabetic science, obesity control, dietetics & nutrition, exercise science & personal training, and exercise physiology agree that extended, low-to-moderate-intensity physical activity is yet the most significant and flexible factor in energy expenditure for losing weight.

Mix that with practicality, reasonability, and utilize the following tip: Base your safe, effective weight loss goals around the fundamental principle that you need to alter your energy balance in the NEGATIVE direction by expending about 500 calories per day from smartly manipulating both EXERCISE AND DIET. You’ll find that it’s barely even possible to accomplish this feat by altering food alone. With exercise, however, you can obtain your weight loss objectives much more comfortably and conveniently, plus safely, too, for results that are long-lasting and health enhancing.