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Blast Fat with Basic Exercise Moves


By kimfitness on Sep 16, 2012 10:00 AM in Tips & Updates

It’s nice to get back to the basics sometimes. As people all over the world are becoming more health conscious, there is an overwhelming amount of exercise information, routines and equipment available. For those who are new to exercise, it can be intimidating and quite dangerous without the proper form or accurate use of exercise machinery. Fortunately, all exercise equipment and advanced exercise routines are derived from a single (or group of smaller) movement. Knowing the foundation of the more advance exercises and creating workout routines made of basic beginner lever workout moves can produce results with the safety of simplicity.

The workout below is made up of level 1 exercise moves that most people without injuries or major joint issues can do. If you are new to exercise, have any known cardio-respiratory problems, or have trouble with your knees start by leaving the jumps out and working your way up.

The Back-to-Basics Workout: 

As you get stronger you can increase the time to 2 minutes cardio drills with 1 minute active recovery drills in between.

Round 1: 6 minutes 

  1. Complete 1 minute jumping jacks
  2. Active recovery: complete 30 seconds of squats
  3. Complete 1 minute jumping jacks
  4. Active recovery: complete 30 seconds of bicep curls
  5. Complete 1 minute jumping jacks
  6. Active recovery: complete 30 seconds of tricep extensions
  7. Complete 1 minute jumping jacks
  8. Active recovery: complete 30 seconds of crunches

Round 2: 6 minutes 

Repeat the instructions of round 1 but replace Jumping Jacks with High Knee Lifts

Round 3: 6 minutes  

Repeat the instructions of round 1 but replace High Knee Lifts with Butt Kicks

 

 

Remember to focus on what you can do instead of what you can’t. The key is to challenge yourself to improve over time.  Connect with me on my Facebook and Twitter Page to let me know what you think about this workout and follow me on both to get new and fun workouts all week.

I am here on Calorie Count every Sunday to answer your questions and every day at www.keepitmovingfitness.com  or workout with me LIVE in your living room.
Leave comments and questions for this and other workouts below.

 



Comments


I need it! :)


I need it! Thanks.



Great exercises...my problem: i can workout sunday,monday, tuesday and wednesday, then i have three days in between without exercise..my schedule is like that and there is nothing I can do. What do you recommend?



I have to have it because I had Gastric Bypass Surgery for weightloss:)



but ONLY if it's Whey Isolate.



I track my calorie burn each day and was wondering what the caloric burn is for the Blast Fat with Basic Moves workout? Thank you : )


Awesome, bookmarked and trying it today. Thanks!



Hi, this looks great- thanks for it. Could I ask how many calories one would burn in doing it? Just so I could log it

 



"Repeat the instructions of round 1 but replace High Knee Lifts with Butt Kicks" -- there's no link for Butt Kicks and I haven't been able to find it by searching this site or the About.com Exercise site either?



Original Post by: benniecsmith

"Repeat the instructions of round 1 but replace High Knee Lifts with Butt Kicks" -- there's no link for Butt Kicks and I haven't been able to find it by searching this site or the About.com Exercise site either?


"butt kicks" are pretty much exactly what they sound like. Run in place, and try to kick your butt (get your hell as close to your glutes as possible). Laughing



Ah, okay-- thanks!! :)



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