Friday, August 16, 2013

Free Workout Friday: Total Body Workout Plan

Free Workout Friday!

Today, you get a Total Body Workout, AND, you get a plan.

Most people don't succeed because they don't have a plan.  But, with a plan, you CAN succeed.

All you need to do is make time for your workout.  And, you have to, because it's that important for your health.

With this workout, you get the key components of fitness:  a cardiovascular plan, a strength plan and some stretching.  This is a great simplified workout!

For starters, you have to do some cardio.  3-4 days at a minimum - more is better.  Beginners can get started with 20-30 minutes 3-4 days a week, while people that have a base level of fitness can ramp up either the duration (time) or intensity, or frequency.  I've included one day a week as a longer easier workout - because endurance is important for your overall health.  Enjoy that day out.  Explore the great outdoors with a hike, kayak, bike, or long stroll with your family.

Now, a couple days a week, you should do some strength training.  Why?  Because you can lose muscle mass rapidly.  Your muscles are integral to keeping your joints strong.  Strong joints like knees, hips and shoulders mean that your body won't hurt so much and you'll be able to do the cardio (see the previous paragraph).  So, get started with an plan that targets all the major body parts:  upper body, lower body and core.

If you don't know what an exercise is, simply type the description into google or youtube and a dozen images and videos will pop up, many with more in-depth descriptions to help you out.  What I've offered is just the simple plan.

Finally, make sure you stretch.  Once a week is really not enough, so try to do some light stretching every day 5-10 minutes. 

If you're interested in more workouts, please consider the 365fitt 10 Minute Workouts.  This compilation of workouts includes great tips on cardio, plans for beginner, intermediate and advanced individuals, and 10 - 10 Minute Workouts that target different parts of the body.  Strapped for time?  There's no excuse now.  In fact, one of my clients is waking up every morning with a 10 Minute Workout before heading off to work.  Then, she does another workout or two in the evening.  She says she's already feeling better and her knees don't hurt as much!  That's the whole idea!

Keep on working out and living 365fitt!


365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!

1 comment:

  1. Do you know the 2 biggest reasons men and women stop exercising?

    1) Lack of time
    2) Lack of motivation

    Let's tackle "Lack of Time" today with 5 ways you can get your
    workouts done faster. After all, no one should spend more than 50
    minutes in the gym.

    Here are 5 ways to cut time from your workouts.

    a) Supersets

    I use "non-competing" superset. This means, choose two exercises
    for different muscle groups - and preferably completely opposite
    movements. For example, choose a push and a pull. That way, one
    muscle group rests while the other works...and you cut the rest
    time you need between sets.

    b) Choose a better warm-up strategy

    Don't waste 10 minutes walking on the treadmill. Instead, use a
    total body circuit of bodyweight exercises as a general warm-up, and
    then move directly into specific warm-up sets for your first two

    c) Pair dumbbell and bodyweight exercises together in your

    This saves you time at home (you don't need to change the dumbbell
    weight between exercises) and in the gym (you don't need to fight
    for 2 sets of dumbbells).

    d) Choose Intervals over slow cardio

    The latest research shows more weight loss when people use
    intervals, and intervals take half as long to do.

    e) Limit the use of isolation exercises

    Pick multi-muscle exercises, such as squats, pulls, pushes, and
    rows. If you have time, you can squeeze in some dropsets for arms
    and shoulders if you want. However, if you only have 3 sessions of
    45 minutes per week, isolation exercises must be the first to go.

    In addition, don't spend more than 10 minutes per week on direct ab
    training. It's not efficient and won't give you rock hard abs

    Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 5 Ways to Cut Your Workout Time <=====

    Workout less, live life more,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Creator of Turbulence Training

    PS - Don't know where to start?

    If you are a beginner, start by reading Dr. Mohr's nutrition
    guidelines...eating properly will be the biggest factor in your
    early success.

    Beginners should also start with the Introductory TT workouts to
    prepare their muscles for the upcoming intense training.

    For others, it's best to start with the Intermediate Level TT
    workouts. If those aren't enough of a challenge, you can move onto
    the Original TT workout and follow the 16-week advanced program
    right through.

    If at any time you need a break, try the TT Bodyweight 4-week plan.

    And then finish off with the TT Fusion Fat Loss program followed by
    the 30-day Maximum Fat Loss program to cap off a full 24 weeks of
    Advanced TT fat loss workouts.

    After that, choose between the TT for Women or TT for Muscle
    programs to help put the finishing touches on your physique. All of
    these are included as bonuses with Turbulence Training.

    Get started on the road to fat loss with your very own copy of
    Turbulence Training, ALL of the bonuses, & the Nutrition Guide here: ===> Fast fat loss workouts... <=====