Burn and Firm Body Weight Workout

July 12, 2012

Alright, I have gotten some feedback from the first workout, and I am posting a second that we (Robert and I) filmed the same night. We are planning to film a beginner’s basic workout, as well as provide a video on correct form and technique for several common exercises. We are also hoping to continue to post workouts, including beginner and intermediate/advanced workouts. I really enjoy coming up with the routines, and I hope you enjoy them as well.

A few things to remember: repetitions are the number of times you perform an exercise (such as performing 5 squats), sets are the number of time you perform a series of repetitions (for example, performing 5 squats, then resting, then performing 5 squats again would be 2 sets of 5 repetitions).

Workout 2: Burn and Firm Body Weight Workout

This is another intense workout. Instead of counting repetitions, it is a timed workout. There is a work:rest ratio. When I perform timed workouts, I vary my times based on how much time I have available, or my fitness level. If I am in pretty good shape, I will tend to opt for 50 seconds work and 10 seconds rest, or 60 seconds work and 10 seconds rest. If I have been out of my training for a bit, I will go as low as 30 seconds work and 15 seconds rest. I typically do anywhere from 2-6 rounds of my workouts (and if I do 6 rounds at 60 seconds work 10 seconds rest, I take a 60-120 second rest break between sets). When I am short on time, I may decide to do a quick 10 minute workout in the morning before work. That would be 2 rounds at a 50:10 second ratio. The beeping you hear in the video is my timer. I downloaded a timer onto my phone to save money. Also, I track my repetitions to be sure I am pushing myself, and I try to improve my score each time. The score doesn’t always improve, but it keeps me motivated when I start getting tired. The exercises for the Burn and Firm Body Weight Workout are as follows:

1)      Jack to instep touch (alternating)

2)      Prison squat jump with roll down and get up

3)      Triceps dip with crab toe touch

4)      Single leg bridges (5 on each leg, alternating after every 5 repetitions)

5)      Single leg v-up (alternating)

Again, the filming isn’t the best due to space and lighting challenges. Also, Robert was moving around to get me to fit into the frame, so you will hear some suspicious noises, but rest assured that I was not being rude 🙂 We hope you enjoy the workout, and we are planning to have more to come!!!



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