Introducing fitness programs to your life

Check out this GREAT little video about my IN-HOME FITNESS  PROGRAMS that I've created to help you add exercise into your healthier lifestyle! 

TABATA Circuit - Level 1

Chair Squats (legs)

Seated Shoulder Press / Bicep Curls

Standing Calf Raises

Equipment Required:

kitchen chair, set of 2lb, 3lb or 5lb dumbells (or 2 cans of soup)

TABATA Circuit - Level 1

Standing Narrow Rows (upper back)

Bridge (hamstring)

Push-Ups (chest)

Equipment Required:

exercise band

TABATA Circuit - Level 1

Overhead tricep press

Lateral Raises (shoulders)

Alternating bicep curls with a twist

Equipment Required:

2lb, 3lb or 5lb dumbells

This video is very interesting, as Cynthia (a health care practitioner from South Carolina) has been working with (female) clients in the area of weight loss for many years... and has seen many of the same patterns that I've seen over the 12 years I've been helping people lose weight.  I agree with what she says:

It's not ALL about calories in versus calories out - there's so much more to healthy weight loss than counting calories!

WHEN you eat and WHAT you eat matters JUST AS MUCH!

Level 1

Roll-out on exercise ball

Supine toe-tap

Plank from knees

Bird Dog

Level 2

Dead-bug

Twister

Plank from toes

Bird-Dog with added flexion

Level 3

Ball crunches

Knee tuck in plank using exercise ball

Plank with oblique twists

TABATA Circuit - Level 1-2

Sit Squat / Seated Overhead Press

Standing Band Rows / Standing Calf Raise

Bridge / Push-Up

Tricep dips or press / Bicep Curls

Plank / Bird Dog

Equipment Required:

kitchen chair, 3lb-8lb dumbells, exercise band

CIRCUIT - Level 2

Tap Squat - 20 reps

Dumbell Rows - 15 reps/side

Lying dumbell Flys - 15 reps

Split Squat - 10 reps/side

Forward Shoulder Raises - 12 reps

Tricep Dips - 12-15 reps

Bicep Curls (palms out) - 12-15 reps

Full Plank Jacks - 20 total

Equipment Required:

kitchen chair, 5lb-12lb dumbells

Circuit - Level 2-3

Ball Squat with overhead press - 20 reps

Row in Plank Position - 12 total

Bench Press in Table-Top on Ball - 12 reps

Ball crunches - 15-20 reps

Lateral/45/Forward Shoulder Raises - 12 reps

Standing bent-over Tricep press - 12-15 reps

Bicep Curls on Ball - 12-15 reps

Single-leg Calf Raise - 15/side

Equipment Required:

exercise ball, 5lb-15lb dumbells

Make sure to incorporate your stretches in as often as possible after your workouts - to ensure you're working on your flexibility (and not getting too tight)!

This 12-minute video (and corresponding document) will explain all the great benefits of exercise (besides weight loss)!

This 16-minute video (and corresponding document) will walk you through the development of a simple exercise plan that works for you and your lifestyle...