importance of good nutrition

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What is the importance of good nutrition for your health?

This article is written for those of you who may have heard it said thousands of times before that a healthy diet and nutrition is important but may not truly understand why. In this article I want to explain to you the importance of good nutrition. I want to explain to you why good nutrition is great for your health. There are three great reasons that I have outlined below:

Good Nutrition Provides Energy- People who do not eat a healthy diet generally find it hard to get out of bed in the morning. They have no energy. This lack of energy means that people may suffer from a lack of concentration. They may not get as many tasks done as possible throughout the day. You need to improve your diet to increase your energy so that you get more done with your day.

Good Nutrition Provides Raw Materials to keep your body working- A great diet is also important to make sure that your body is working properly. Good nutrition provides you the raw materials that you need to grow your body. Protein is important for muscle growth and regeneration. Carbohydrates are important for energy so you can improve your fitness and mental alertness.

Vitamins and minerals to help raw materials- You need to make sure that you also have a diet that is high in vitamins and minerals. Vitamins and minerals help keep you healthy and boost your immune system so that the raw materials can do their job properly.

As you have seen from the above, good nutrition is important for your health in so many ways. Nutrition is important because it helps with increasing energy, it can help build your muscles and improve your fitness and a great diet keeps you healthy and boosts your immune system.  Nutrition is a key to healthy aging.

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The Busy Woman Fitness Plan

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The Busy Woman Fitness Plan

Someone asked me the other day which workouts should she choose to do. She was a little confused because in my post’s I talk about weight training, kettlebells, interval training and bodyweight exercises. So I could see how she was a little confused.

My answer to her and all of you is use them all. You know the whole variety is the spice of life thing. When it comes to exercise vatiety is your best path. Now I mentioned 4 different ways to exercise above do you know the combination and workouts you could put together?

Using variety will keep you interested and focused on getting to your fitness goals. I don’t know about you but I tend to get bored easily and let’s face it exercise isn’t always the most exciting thing in your life. If you keep challenging yourself with new and different workouts you will start to look forward to them. Especially once you start seeing the rewards in the mirror.

The one small problem with using exercise variety like I do is you have to really plan ahead. Back in the old day’s of doing the basic bodybuilding splits you went to your garage or gym or wherever you worked out and were going to do the same workout as you have been doing.

I tend to go by feel sometimes just for whatever reason I might feel like doing a particular exercise or exercises so I do it.

What I want to give you here is how to incorporate a variety of exercise programs to use. You do need to plan this ahead on at least a weekly basis.

Committ to Weight training Monday and Thursday

busy-womans-exercise

Tuesday and Friday do some Kettlebell exercises

busy-woman-kettlebell-exercise-workouts

Wednesday and Saturday could be Interval Training.

begniner-training

This is just an example of how you could set up your exercise week.

Like I said sometimes I feel like doing something in particular so I do it.

I guess in a round about way what I’m saying is if you say to yourself I am weight training today but I really feel like doing Intervals than do Intervals that day. You are motivated to do intervals not weight train that day. Chances are if you say I have to weight train you probably won’t even make it thruogh your workout.

Then you’ll be mad at yourself for that.

Oh I forgot to mention Exercise complexes well that’s for another day.

Jag252…

Oxnard Boxing – The Home Of Top Professional

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Oxnard Boxing is well known in the boxing world. Oxnard is the home of many famous boxers who have made a name for themselves in this pugilistic sport. In a boxing gym of the city of Oxnard (California, USA) continue to prepare for upcoming fights three famous boxer: Russian heavyweight Magomed Abdusalamov, one of the best boxers in the world regardless of weight class Argentinian Sergio Martinez and former world light heavyweight champion Spaniard Gabriel Campillo .

Magomed Abdusalamov will meet Feb. 3 in Las Vegas with no lesions in the professional ring Cuban Pedro Rodriguez . This fight will be shown the American television channel ESPN2. When preparing for a fight with Rodriguez, one of the sparring partners of the Russian light heavyweight boxer was Gabriel Campillo.

Gabriel Campillo very well in the near future to be difficult to match: 18 February, he will fight for a world title at light heavyweight in the IBF with the American Tavorisom Cloud .

More time to prepare for the upcoming fight a middleweight Sergio Martinez. His battle with the Irish Matthew McLean will be held on March 17.

IN SUMMER TIME OF 08, Sergio Martinez relocated to Oxnard, Calif. Exactly why is that substantial? Because Oxnard, the blood and lima bean capital from the state, has additionally emerged since the mecca associated with Hispanic boxing within the U. Utes. Two-thirds from the population is actually Latino, the great majority Mexican-American. When the establishment with this SoCal city endorses the fighter, it’s the same as being knighted through boxing vips.

So whenever Martinez, a good Argentine, created the proceed, he wanted something greater than a change associated with scenery. He’d fought against only 5 times within the U. Utes., never upon American TELEVISION, and experienced spent yesteryear year battling no-names such as Archak TerMeliksetian (16-6 at that time) as well as Pavel Florin Madalin (3-34-2). Martinez, thirty six, had talent along with a record (43-1-1 prior to the move), however he did not have trustworthiness. Oxnard, home in order to previous champs Fernando Vargas as well as Robert Garcia in addition to current superstars Victor Ortiz as well as Brandon Rios, offered him exactly what he required. “I understood Oxnard was one’s heart of Asian boxing within the U. Utes., ” states Martinez. “And We liked they take the activity very critically. “

Oxnard boxing From legendary Los Angeles Colonia fitness center, non-Mexican fighters are thought outsiders. Sparring companions are battered, and actually accomplished fighters such as Martinez receive difficulty. “As quickly as anybody heard me personally speak The Spanish language, they might tell We wasn’t through Mexico, inch he states.

To make new friends, Martinez joked regarding not having the ability to handle the neighborhood cooking (“Too hot, ” he or she says). He or she tried speaking soccer, however an Argentine wisecracking regarding Mexico’s Globe Cup probabilities doesn’t travel here. He or she stuck along with food speak. In the actual ring, the actual southpaw amazed the local people. With …

Aerobic Exercise: How Often and for How Long?

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Aerobic Exercise

Synonyms: also called cardiovascular or endurance training

Components of an exercise session:

An individual exercise session should, ideally, include the following components:

• Warm up: lasting 5 – 10 min., Should include moderate intensity cardio or calisthenics, can be non-specific or activity specific, ie warming up the thigh muscles more on a squat day or before a jog. Warming up prepares the body physically as well as psychologically for the challenge ahead. Although scientific evidence is lacking, anecdotal evidence suggests that warming up can indeed help prevent injuries.

• Conditioning: should last for 20 – 60 min. and includes aerobic training, resistance training, or outdoor sports. This phase is responsible for the maximum benefits derived by the tissues from the exercise session.

• Cool down: Should last for a minimum of 5 to 10 min .; like the warm up phase, this would also include moderate intensity of cardio or muscular exercises. This brings the heart rate to normal in a gradual manner and also prevents sudden fall in blood pressure seen in susceptible individuals.

• Stretching: Should last for 10 min. Again, like the warm up phase, this can be non-specific or specific, ie muscles exercised on that day or that session should be stretched. Stretching prevents muscle soreness (mainly DOMS or delayed onset muscle soreness) seen especially with resistance training by washing way lactic acid build-up during exercise.

FITT principle as applied to aerobic exercise: the word FITT stands for frequency, intensity, the time (duration) and the type of exercise included in the session.

1. Frequency of Exercise

The number of days per week that you exercise is a crucial determinant of fitness as well as general health benefits derived from the sessions. Moderate to vigorous intensity aerobic exercise (> or equal to 60% VO2R) for 1 to 2 session per day is recommended. However, for the physically inactive, lower intensity training for more session per day should be prescribed. Most authorities recommend a low to moderate level aerobic intensity for at least 3 to 5 days a week, if not on most days of the week. A combination of moderate to vigorous activity for 3 days will also suffice in giving health benefits.

2. Intensity of Exercise

To achieve health benefits, a minimum of intensity of moderate levels (40% – 60% of VO2R) is required. However, as stated above, a combination of moderate to severe intensity aerobic activity (> or = 60% VO2R) can result in faster and better results.

3. Time (duration) of Exercise

This signifies the amount of time spent performing exercise either per session, per day or week. Furthermore, time spent in exercising can be calculated by adding up intervals of 10 or 20 min. The principle behind this is the consideration of the amount of calories spent exercising per week. Evidence suggests that burning a total of 1000 calories per week by accumulating exercise over the week results in fitness and health benefits. Most prominent researchers agree to 150 min. of …

Workout Routines – Lose Belly Fat Successfully

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Workout routines could be considered the only and by far the best way to lose any kind of fat. In the belly area, definitely. Each one of us has muscles, only these muscles may be camouflaged by layers of fat. If you have decided to lose fat around the belly, it is going to take a lot of hard work and patience. Nothing is achieved overnight.

Have A Plan

You need to make a plan and stick to it. Food and an improper diet are normally the main culprits in the accumulation of the fat around the belly area. So along with the right kind of exercises, you need to follow a strict diet pattern that is healthy and does not deprive your body of essential nutrients. Also, learn to relax and keep stress miles away from you. This is one of the major reasons for fat around the belly area. You need to focus on turning this belly fat into abs and in turn looking more muscular and healthy.

Do Your Workout Routines

– Crunches are an age old theory and also one exercise that is the oldest. Just place your hands cross on your chest and bend forward, raising your knees at the same time. Never place your hands behind your neck, as you might hurt your back. Lifting your shoulders is sufficient and you do not need to lift your back.

– Doing sit ups could really help you. You need to place your fingers behind your ears or place your hands crossed on your chest, when you try lifting your back and shoulders way above the ground.

– Try lying on the floor and lifting your legs, which are placed straight out without bending your knee. This really helps in tightening the midrib, as it is quite difficult to actually lift your feet up parallel to the ground.

– You can try doing some Vups. To do this, lie flat on the floor with your hands over your head. Now lift your legs and torso without bending your knees. Slowly stretch your hands towards your feet and form a kind of a V. This exercise outs a lot of stress on your belly area.

– Your oblique muscles are placed on either side of your stomach. These can be strengthened by twisting exercises on the machine or with the use of a ball.

Combine Cardio And Weight Training

In order to lose all that fat, you really need to concentrate on a combination of cardio vascular and weight training exercises. So besides lifting weights, try cycling, walking, running, stair climbing, tennis, volleyball, dancing, whatever suits you best. And, always finish your weight training exercises before you do your cardio exercises. This way you utilise your energy reserves for the first part and the fat reserves for the cardio exercises, and actually end up burning more fat at a faster rate.

Adjust Your Diet

Ensure that you eat a small meal every three hours. It actually keeps …

Phoenix Boot Camp Personal Trainer Reveals 4 Keys to Unlock Exercise and Nutrition Confusion

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Let me make this simple to understand.

With a zillion diets and even more workout plans than you can shake a dumbbell at, it is no wonder that so many well meaning folks get confused when it comes to getting in shape and burning off the belly flab…fast.

Today, I want to share 4 comprehensive keys with you that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn’t get any easier to understand, so here it goes.

Top 2 Workout Tips

* Be Efficient, Be Effective with total body workouts: Forget "leg day". Forget "chest and triceps day". This approach is outdated and not nearly as productive as using full body training for fat loss and fitness. This could mean doing a five-exercise circuit (designed to work your entire frame) at least three times per week. Within each session, you will alternate between 50 seconds of peak intensity effort and 10 seconds of rest for each a double-leg (ie: squat), push (ie: push-up), single-leg (ie: lunge), pull (ie: row), and core (ie: plank) exercise. Perform up to 4 continuous rounds without rest for a 20-minute total body fat slammer workout.

* Use the Power of Intervals:
It is a scientifically proven fact: interval training is will burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best with a body weight cardio exercise like running in place, jumping jacks or jumping rope.

Top 2 Nutrition Tips

* Get up, eat early and frequently: Don’t wait around and skip the chance to jumpstart your metabolism with the proper fuel for your lean, mean sexy machine. Eat immediately upon waking and then every few hours to starve body fat (burn) and feed muscle (build). By continuously stoking your metabolic furnace, and eating some high quality animal protein (meat, eggs, cheese, etc.) at every feeding, you’ll also keep your metabolism cranked up all day and prevent binge eating later in the day. (Yea, I know…that “late-night” snacking sounds familiar, I was once guilty!)

* All Carbs are NOT created equal: Eat an unlimited amount of fibrous, nutrient dense green veggies to fill your belly both during and between meals. To ramp up fat burning performance, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body is looking to soak up those particular starches and sugars.

Implement these easy to follow guidelines today and you’ll start building a newer, leaner beach-ready body you can be proud of…I’ll bet my organic omega-3 eggs on it!…

Scottsdale Boot Camp Personal Trainer Uncovers Top 5 Workout Fitness Tips for the Upcoming Bride

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Working with many clients over the years, I have found one of the most important pieces to getting them fantastic results is incorporating a deadline, setting a firm date for which you must have achieved your fitness goals. There is no better example of this than with a new bride to be. Now that the question has been “popped”, the ring is on, the date is set and dress is bought. Things are getting serious and it’s amazing what happens to women when it finally hits them – the most important day of their life is coming. They’re now ready and willing to do whatever it takes to feel strong, look great and fit into their dream wedding dress to inspire the “wow” factor in all those who witness the most important day of their life.

But a bride still needs an effective and most importantly, an efficient exercise blueprint in order to get the best results in the shortest amount of time. We need to sculpt muscle in all of the right places (with a particular emphasis on the upper body, shoulders and arms) and burn fat in all the right places (think hips, thighs, and muffin tops). The following training guidelines will help you do exactly that. Don’t be surprised to see losses of 2+ pounds of ugly, unwanted body fat per week and a reduction in at least 1 clothing size per month. But remember to keep the focus where it should be and that is improving overall health, body composition, and performance, NOT just weight loss!

The Strong and Fit Bride Mentality:

You MUST Train to Elevate Metabolism and Lose Fat (NOT Weight)

Exercise Tip #1 – Get Strong and You Will Get Lean:

– Fact: Strength training strengthens muscle and bone leading to increases in lean body mass that increases RMR (resting metabolic rate), the number of calories your body requires to function on a daily basis regardless of activity. In other words, strength training will crank up your metabolism so that you will be burning more stubborn fat every minute of every day/365. Now that’s efficiency!

– Fact: Most people who strength train will typically perform straight sets of the same exercise with super long rest periods in excess of 2-3 minutes. (Think the outdated protocols of doing “3 sets of 10”). Rather, cut your workout time in half or more AND accelerate fat burning by performing alternating sets of non-competing exercises with short rest periods between sets. For example, perform an upper body exercise, then a lower body exercise, and then a core exercise in a timed interval circuit fashion. This will allow for full recovery for each exercise since you are resting your upper body while performing lower body and core exercises and so on. Furthermore, shorter rest periods allow for both the completion of more total work during every workout and also create perfect hormonal storm for optimal fat loss.

– Fact: For best results, perform 3 total body strength workouts …

Healthy Living, Fitness and Nutrition – The Role of Diet in Health and Fitness

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Improving the quality of life through health and nutrition involve following a diet pattern and adequate levels of nutrition to prevent diseases and maintain physical fitness. Issues of malnutrition would be related to deficiencies of vitamins or nutrients and intake of supplements form an important part of disease prevention strategy and helps in improving energy levels (Papers4you.com, 2006). The use of supplements in disease conditions such as high cholesterol levels has been studied to understand the positive and negative impact of dietary supplements on the health of individuals. For instance, vitamin A deficiency can be a major public health concern and many countries implement strategies to prevent such deficiency cases (Whiting et al, 2006). Vitamin C or ascorbic acid can be detrimental when deficient or in excess and recommended doses of Vitamin C have been given by various countries. Public health authorities across the world encourage individuals to change their health status by adopting new behaviors such as giving up smoking or changing dietary patterns. Apart from vitamins and minerals, fatty acids play an important role in modulation and prevention of diseases. However, maintaining a strict dietary pattern and fitness regimen could be explained with the help of social control and cultural values. Fitness levels are determined with measures on speed, strength and flexibility of athletes or even ordinary individuals and energy costs are directly related to nutrition, diet, exercise and physiology (Papers4you.com, 2006). In this context the relevance of the gym culture may be studied as the gym going motivation may be similar to the motivation to follow a strict diet pattern and this in turn have an impact on general health and fitness levels (Bull, et al 2006). This is because any kind of rigorous physical exercise brings about thermo regulation that facilitates heat loss and regulates internal body temperature.
One of the important issues in nutrition and health studies would be prevalence of diseases and diet patterns and lifestyle have a direct impact on the health status of individuals. Smoking for instance has been related to lung cancer and heart disease by analyzing data on mortality rates, smoking habits, lung cancer and coronary heart disease and the health benefits of quitting smoking have also been established in several studies (Saijo, 2006).
An important topic of nutrition studies is life expectancy and health and disease in the elderly. The problem of malnutrition is increased during old age as the elderly may have inadequate diet and poor mobility that prevent them from following a recommended diet pattern. In certain cases, poor nutrition can lead to chronic conditions and poor physical mobility and the elderly would thus need specific interventions and effective treatment patterns. General studies on gender variations in life expectancy and illnesses have shown that women tend to live longer than men but also tend to report illnesses more than men (WHO, 2000).

Bibliography

Bull, Sheana; Eakin, Elizabeth; Reeves, Marina; Kimberly, Riley (2006), Multi-level support for physical activity and healthy eating, Journal of Advanced Nursing, Volume 54, Number …

What is Physical Fitness?

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National Physical Fitness and Sports Month is reaching the halfway point and many of you may find your self asking, “What exactly is the definition of physical fitness?”.  We all have our own idea of what it means to be physically fit.  For some people, fitness is measured by weight, others by strength and still others consider endurance a sign of physical fitness.  To determine how fit you are and find ways to improve your fitness level you must first understand that true fitness is measured by multiple components.

o Body Composition– Many people confuse body composition with body weight or body fat.  In reality your body composition is actually defined as the percentage of fat, bone and muscle in your body.  In relation to physical fitness, the amount of fat compared to bone and muscle is measured to determine body fat percentage and overall health.  Too much body fat increases the chances of illness and disease.  Conversely men and women who have too little body fat risk decreased exercise performance and severe health complications.  The ideal body fat percentage varies by individual based on gender, age, body type and heredity.  Finding the level that is right for you is an important factor in determining overall health and fitness.

o Muscular Strength and Endurance–  Strength and endurance are two separate components both of which contribute to physical fitness.  Your muscular strength is your ability to life or exert maximum force in a single effort.  Increase muscle strength through weight or strength training which increases muscle mass.  This increases your body’s capacity to burn calories which aids in weight loss and lowering your body fat ratio.  Muscular endurance on the other hand does not measure how “much” you can lift or move rather how “long” you can perform repetitive actions.  Both strength and endurance are important in maintaining healthy fitness levels.

o Aerobic Endurance- While muscle endurance is needed for your muscles to perform repetitive actions, aerobic (cardiorespiratory) endurance is needed to perform physical activity and sports.  Specifically aerobic endurance is determined by the ability of your heart to move oxygenated blood through your body and to working muscles.  People with little or no aerobic endurance tire quickly when performing simple daily tasks such as climbing a flight of stairs or playing with their children.  Increase you aerobic endurance or stamina through regular exercise.  As your fitness level increases you will have to intensify or vary your workout to gain the maximum benefit.

o Flexibility–  Defined as the ability to move your joints or muscles through their full range of motion.  Your flexibility is determined by a number of factors including joint structure, age, activity level, body composition and strength of opposing muscle groups.  This ability is one of the components of physical fitness and needed to perform day to day activities and enjoy an active lifestyle.

As you can see there are several factors that determine you level of physical fitness.  By eating a healthy diet and …

Scottsdale Boot Camp Pro Reveals New Strapless Wedding Dress Workout

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Curtis Hoekstra, with Arizona Fitness Boot Camp, has launched this new program that is targeted for the upcoming bride who wants to look strong and sexy on her wedding day. Not only will this specific workout redefine your legs, hips and abs, but will also create head turning toned arms with amazing and sculpted shoulders…the perfect complement for that striking and strapless wedding dress.

You will perform 3 total body workouts per week alternating between Workout A and Workout B and taking at least 1 day of rest between workouts (e.g. perform on Monday, Wednesday, and Friday). The beauty and efficiency behind these total body workouts is that they use all your major muscle groups, including your arms, legs, back and abs. The result? Maximum results in less time with unstoppable fat loss and lean muscle growth so that you both lose inches in AND add definition to all of the right places. Plus I even threw in a bonus cardio interval training workout using that body weight cardio exercises that you can perform at home that is scientifically proven to burn 9x more fat than long, slow, boring cardio. Time to be a strong and sexy bride!

The Official Bridal Fitness Workout

Workout A

5-Minute Total Body Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit

50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.

Exercise #1: Dumbbell Curl + Squat to Press
Exercise #2: Single Leg Hip Extension Hold + Dumbbell Chest Press Combo
Exercise #3:
Dumbbell Swings
Exercise #4: Single Leg Wall Sit + Dumbbell Curl to Narrow Press Combo
Exercise #5: Dumbbell Push Up Rows

*Please note it is highly recommended to use a pair of sturdy hex dumbbells, ones that will not roll once placed on the floor. Most women will begin with 8-15 pound dumbbells, starting with a manageable weight and work your way with perfect form, control and technique.

BONUS: Cardio Interval 4 Minute Finisher
You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.

Body Weight Cardio Exercise: Stationary Running (with or without a Resistance Band)

The Official Bridal Fitness Workout

Workout B

5-Minute Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit

50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.

Exercise #1:
1-Arm DB Sumo …