Starting a fitness program is one of the best things you can do for your well-being. Physical exercise is a great natural remedy for anti-aging. Physical activity can reduce your risk of chronic disease, improve your balance and co-ordination, help you lose weight, improve your sleep habits, reduce stress and increase self-esteem.
We aren't lying when we say, you can TRAIN, ANYTIME, ANYWHERE.  Whether you're brand new to fitness, or just taken some time off due to injury, or what ever issue life has thrown your way.  The following routines will get you back on track just in four short weeks. It's time to SUFFER, SWEAT, SMILE. Let's go for it!


HOW TO BEGIN


Always mobilize your body before starting a workout. A quick stretch is advised, and roll of the shoulders to set your posture straight.

1. For each exercise be sure to engage your core, slightly bend at the knee. During each exercise, ensure your posture is correct, and balanced.

2. To get the most of your workout and feel the burn, focus as much as possible on the muscle you are working on. The more you will be focused, the more you will get out of the exercise.

3. Don't forget to keep breathing! A common mistake people make while training. Inhale through the nose and exhale through the mouth. Your breathing will help you deeper into the workout, balance your blood pressure and gives you more energy through great oxygen delivery.

4. Keep active - train 6 days per week.

5. Take one day of rest.

6. Activity includes daily walks/swim/cycle for 30 minutes Minimum.

WEEK ONE AND TWO 

1 Set with 30 Reps or 2 Set with 20 REPS, (15 seconds rest between sets)

WEEK THREE AND FOUR

1 Set  with 40 Reps or 3 Set with 20 REPS ( 15 seconds rest between sets) 

(Possible to increase sets and reps as you need it. The last 2 reps of each exercise shall burn, and we mean BURN.)

ALWAYS STRETCH AFTERWARDS  



LOWER BACK, GLUTES, HAMSTRING.

Lower body isolated exercise. To work those hamstrings, lower back and booty. This is a great sculpting exercise.

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THIGHS AND ABS

Another Abdominal burner. Frequently known as butterfly kicks, but add the band, and you will feel a whole extra level of power!

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OUTER THIGHS AND ABS

An core focused exercise. The band will enhance the exercise, as well as the pulses.

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CORE AND GLUTES (BOOTY)

A core and butt focused exercise. The pulses, will test your strength. This will burn, but you will love it!

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BACK AND ARMS

A great isolated back and arms exercise. Using the band, this will improve strength, mobility and flexibility.

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