Beaufort Personal Trainer 20 minute Fat Burning Workout
Beaufort Personal Trainer – 20 minute Fat Burning Workout
“Alright so again, it’s Ian Hart with EarthFIT and now we are going to get into the 20-minute workout, and before I get into that there’s one that I wanted to explain to you that relates back to the first video that I was talking about where we went over the circle of body fat and the percent of the fat. So one thing – is it takes about 6 to 8 months and add on about 10 lbs. of muscle so if you haven’t watched the first video, go back to it again and watch so you can understand what I am talking about now. So it takes 6 to 8 months generally to put on about 10 lbs. of muscle. Women put on about a quarter pound a week, men put on about half pound in a week and again this has to do with how you train and how you eat as well; so eating and training are very important.
So we want to put on that muscle mass to increase our metabolism; it permanently changes your metabolism. So the example I gave is a person with 30% body fat weighing 150 lbs. So this would be the “A Body” that would be the start of the body. You have to figure out where your A Body is by checking the weight and the percentage of the body fat. All right, so now we want to get to the “B Body”. Remember it takes 6 to 8 months generally speaking to get there. But say in that time you train consistently 3x a week – remember you get burn in this type of program at least 500 calories per session so we’re changing our metabolism that way, so continuously adding muscle. Say in 6 months we bring down your body fat to 22%. Okay so that’s starting to get down into a good range and that is through eating properly and training properly, right? So you’re at 150 and in that time let’s say you dropped 15 lbs – so you get down to 135. Okay so you’re 135 and again you can go as fast as you want, doing it properly by eating proper diet. But you gained 10 lbs. of muscle, so you lost 15 lbs here, but you gain 10 lbs. of muscle, so you actually lost 25 lbs. of fat. So even though you may have weighed 135 previously years ago, you’re actually looking better, feeling better, more energy at that weight now. So that’s a very important part of the puzzle to get into where you wanted to be. So that just gives you glimpse into your future if you continue down the right road of training and eating properly.
Alright so now we’re getting into a routine. It’s going to be a full body fat burning and What you will need for this is just 2 dumbbells. It should be a good weight for you, for women a good weight would probably be 5 to 10 lbs. Men should be like 15 to 20 lbs. generally speaking and this depends on your current fitness level as well.
So what we’re going to do here is 20-30 seconds of Step ups in between this circuit we are going to do. So it’s going to be:
- – Squats 30s
- – Row 30s
- – Bicycle Abs 30s
- – Push ups 30s
- – Walking Lunges 30s
- – Shoulder Press 30s
So that is going to be 1 full circuit. In between each of these, you are going to do Step ups. So I’m going to take you through this program, we are going to do 3 circuits. It’s going to be 6 minutes per circuit so the training session is actually only about 18 minutes and that including your warm up, rounded up that would be 24-25 minutes. You want to get a good warm up before you do this it will help loosen up your body and there are many other reasons why you’d want to do a warm up. So now that you have a good understanding of where we’re at, we’re going to get into the studio and I’m going to show you how to do the training session. I hope you’re ready, Let’s get started!” (Please see the workout video above)
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
EarthFIT Holiday Workout #3 Beaufort Personal Training
“Hey! It’s Ian Hart here with Holiday Workout #3. Again it’s 4 exercises, but today we are going to be focusing on more stability than anything else. So I am going to show you 4 exercises, they’re going to be on one leg if you have any issue with dealing stability exercises then just do both legs – you can do the same exercises with both legs.
All right! So the first one incorporates if you have a dumbbell, you can also use a gallon of water or a gallon of milk, because the weight doesn’t really need to be that heavy because it is a stability exercise. You are going to have stand on one leg, lean over, back nice and straight, make sure your back is straight and then you are going to do One Arm Row, stabilizing on the leg, you can do 12 reps, 12 to 20 depending on how light the weight is. If it’s easy, do higher reps and then switch, and then repeat. Balance, stabilize, try to stay on there without falling over. If you need to you can use your foot in the back to tap down just to stabilize again.
The next exercise is going to be Push Up and this time you you are going to be shifting your body weight to one arm, you’re assisting with the other arm. So you are going to shift your weight over to this arm and then push up and then shift to the other side then back. If you’re not strong enough to do a full push up, you can just do a regular push up, or you can go to your knees and do the same thing, so pushing up and back. So 10 on each side, for a total of 20 reps.
Next exercise is going to be on one foot – One Foot Toe Touch. Keep you back nice and straight, alternating your arms, if you are not able to get to your toe, get down to this point – you can get a reference point like a cone (the top of the cone) and then you are going to touch the top of the cone. You want to do 12 reps on each leg, switching until it touches back nice and straight again, as I’ve mentioned.
And then last one everybody’s favorite, High Knees. So high knees, are meant to get your knees up; 30s you can go fast, speed, move your arm for both cardio, and then 30 seconds and repeat.
So again we have:
– One leg bent over rows (12 to 20 reps)
– Push ups shifting to one side (20 reps)
– Toe touches (12 reps, 12 to 15 on each leg depending), try to get the whole repetition without falling over if you need to, you can use that back foot
– High Knees (30 seconds)
Again, this is going to take roughly about 4 minutes per circuit, do 3 to 5 sets depending on how you feel and then let me know how you do. Go ahead and leave a comment below, and tell me what your time was, how many reps you banged out and how much weight you used. Again this is Holiday Workout #3 from EarthFIT. I hope you enjoyed it and take advantage of it. Do it now.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
EarthFIT Holiday Workout #2 Beaufort Personal Training
“Hey! What’s going on? It’s Ian Hart here at EarthFIT and here’s Holiday Workout #2. Again it’s 4 exercises. Each exercise should take about 45 seconds to a minute. So it’s a total of 16 to 20 minutes and it’s going to be 4 exercises that you do without weight, but I’m going to show you with weight.
The first one is going to be forward and backwards lunge so it’s going to incorporate legs and also stability; you’re going to have to balance. So I have one weight here, stepping forward and then backwards, and repeat. For a beginner, you can do stopping here (at start) and then back. So you are going to do 20 on each side going back and forth, switch sides and repeat. So back and forth… make sure you are pushing through the front heel when you go back and then go down bring the knee about an inch above the ground. That’s the first exercise.
The next one is going to be a Push up with a spin. You’re going to get into a push up position, push up and then spin around, and then back the other way. Push up – spin. So it’s coordination. Go slow and controlled if you need to. So you can go slow, once you are get it down you can go faster. And if you really feel frisky, you can do a full spin and then push up.
All right. The third exercise is going to be a Spin Jump. This is a little bit complicated and more advanced, so I am going to show another one that you can do if you can’t do this. Starting sideways get down into squat, then you are going to turn and jump. So that is the simple one. You can do more advanced: turn, jump, touch the ground, turn, jump, touch the ground. For those who can’t do that (the jumping with a spin), you are just going to do a lateral lunge. So you are doing 20 of this on each side; 20 of the jumps total.
And then the last one are going to be one of my favorite exercises that incorporate the full body is the Bear Crawl. Bear crawl is on all fours, getting low to the ground and crawling. You can use your speed, you can do it down a hallway, you can do it outside – you can do this whole work outside. You’re going to do the bear crawl for 30 seconds.
So again let’s recap. We have:
– Forward-backwards lunges (20 reps on each side)
– Spinning push ups (15 to 20 reps)
– The Jump squats with a spin (20 reps), and
– The bear crawl for (30 seconds)
So there you go Holiday Workout #2, make sure you do this and take action right now. Don’t watch it and say you are going to do it later, cause the day will get started and you missed out. So go ahead and start that, it takes about 16 to 20 minutes and enjoy the Holidays.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
YES! Contact me today to schedule a FREE no obligation consultation and trial workout.