The workout program featured below is only day one of a six day circuit training, interval cardio and yoga fat loss plan designed to get you moving for 25-40 minutes a day 6 days a week. The more active you are on a daily basis and the more varied your program the more effectively your body will burn fat and get toned. If you have scheduling conflicts it's o.k. to double up cardio and full body or cardio and yoga or full body and yoga. Just try not to do this too often. The goal is to eventually workout for 60 minutes a day 6 days a week so incorporating shorter daily workouts will make it easier for you to do that when you're ready to progress. Always start your workouts on Sunday or Monday. According to experts doing this boosts motivation and workout productivity the rest of the week and it decreases your chances of skipping workouts as well. Get instant access to all 6 workouts by signing up for online training
Circuit Workout Details
Perform 12-15 reps of each exercise and hold stretches fo 30-60 seconds each. Go from one exercise to the next including stretches without rest in between exercises. After you complete one circuit take a quick break and repeat the circuit two more times.
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 DB Pushup and Row 1. Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbells. 2. Proceed into a pushup and then extend your arms into a completed pushup. 3. Then row one dumbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition. 4. Repeat this cycle until all repetitions are completed. 5. Make sure you keep your abs tight and back flat throughout this movement. |
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 Dumbell Deadlift Row 1. Start by holding dumbells at your side. 2. Squat down until the dumbells almost touch the ground. 3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle. 4. Now pull the dumbells in towards your waist. 5. Return to the starting position and repeat. |
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 DB press with isometric lunge 1. Start by holding the Dumbells at shoulder level. 2. Proceed into a lunge position and hold this position throughout movement. 3. While in the lunge position press the dumbells above your head for the recommended repetitions. 4. You can switch your legs halfway between the set or switch them on your next set. |
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 Oblique Crunch with Medicine/Stability Ball 1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands above head holding a medicine ball. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling and bring medicine ball towards opposite hip. 5. Return to start position and repeat with the other shoulder. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. |
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 Oblique Curls 1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling. 5. Return to start position and repeat with the other shoulder. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. |
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 One Arm Prone Bridge Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position. Take one hand and lift off the ground and bring back towards your hip. Now raise it out in front of your head. Repeat with other arm. |
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 Bent Over Raise (palms down) 1. Start position: Hold weight plates in each hand with palms facing down and let arms straight down (perpendicular to floor). 2. With elbows slightly bent and facing the ceiling, raise plates to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. 3. Return to start position. Remember to keep head in a neutral position |
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 Back (wall stretch) Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders. |
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 Hero Shoulder opener with blocks and straps 1. Kneel on the floor and place one brick between the feet and slowly drop the sitting bones down onto the foam brick. Align the knees and the ankles. Grip onto the strap by placing the hands wider than shoulders. 2. Inhale and slowly raise the arms over the head, drop the shoulder blades down the spine and look forward. Take the hands as wide as you need them to find the stretch in the shoulders. As you start to feel the shoulders opening in this pose start to extend the arms behind the head. 3. Maintain a straight spine not allowing the shoulders to come up towards the ears. If your hips are loose, you can remove the block and place the sitting bones on the floor and the heels to the outside of the hips. Take 5 to 10 deep breaths. |
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 Bow 1. Begin by lying on the stomach on the floor facing down. Bend the knees inhale and lift the chest and the legs up towards the sky. Press the stomach into the floor, rotate the shoulders back and down and look forward. Now grab onto the tops of the feet pressing the legs up towards the sky at the same time, lifting the chest towards the sky. Either look straight ahead or look up. Legs are hip-width apart big toes are touching. 2. Drop the shoulders away from the ears and breath smoothly here. Relax the buttocks and the lower back. 3. Either hold this pose or rock forwards and back for 5 to 10 deep breaths. |
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