Becky’s Fitness Company
Total Body Workout
Many people believe that in order to properly execute a cardiovascular and weight training program, they need to utilize a gym or health club. That is simply not true. Another misconception is that cardio and weight training are two distinct forms of exercise that cannot be performed simultaneously- that is not true either. Becky’s Fitness Company strives to assist the busy modern day person attain a healthy lifestyle though time efficient workouts and proper nutrition. In creating workouts for my clients, I emphasize exercises that can be performed in a variety of ways and in the shortest amount of time possible to ensure they get the work done; rather than have them put it off due to the feeling of being overwhelmed with yet another task to accomplish in a day. An hour is often a large commitment that many people cannot make to fitness. It is my personal belief that any exercise is better than no exercise…and I always advocate if you do not have one solid hour to dedicate to a workout- then do one in 20 minutes or 30 minutes! Whatever time you have!
The following is a unique versatile workout that can be completed in several ways. First it can be done in a continuous circuit to allow for a complete cardio and strength training workout; if done this way, the circuit should take 50-60 minutes to complete. It is a total body workout that is meant to be challenging. Or, it can be broken up into 20 or 40 minute segments. You can perform this workout 2-3 times per week taking 1-2 days off in between workouts to give your body time to rest and recover. Set up your stations prior to commencing the workout so you can move directly from one exercise to the next. Use a weight that challenges you- keep in mind that weight may be different depending on the body part you are working in a particular exercise. Drink water as needed. Repeat the circuit 4 times, performing 12 reps for each exercise. Exert continuous effort; you should lift a weight that is challenging-but that you can complete the 12 reps with and work hard. This full body circuit can be completed at home or in a gym.
Becky’s Body Fat Blaster Workout
Perform each of the following exercises for 12 rep sets
Do each exercise in the circuit immediately after the other
Repeat the circuit 4 times
Dumbbell Bent over Row
Dumbbell Squat Jumps
Push ups
V-Ups
Dumbbell Arnold press
50 Mountain Climbers
Dumbbell Bicep Curl
Dumbbell Stationary lunge (each leg)
Standing french press
stiff leg dead lifts
simulated jump rope 2 minutes
Please consult with your doctor prior to starting this or any exercise program
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