Total Body Training Circuit Workout

Triumph with this total body training circuit workout at your local frugal gym!

Warmup: Foam Roller + 5 Minutes ArcTrainer w/arms

Circuit 1 

- 2 Minutes Boxing at heavy bag 
- Twisting Crunches on Stability Ball 15 on each 
- Quadripeds on Stability Ball 2 second holds, 8 reps each 
- Pushups 
- Tricep Dips off step, stair, or treadmill 
- 3 Minutes Cardio Wave Machine

Circuit 2

- 3 Minutes Overhand Cardio Row Machine 
- Single Arm Dumbbell Row w/ 15 lb dumbbell in lunge position 
- Kettlebell Swings with 8kg kettlebell 
- Wide Squats holding 8kg kettlebell 
- Leg Raises on Roman Chair / Tricep Dip Stand 
- Mountain Climbers on upside down BoSu ball (20 on each leg) 

Circuit 3 

- 3 Minutes Underhand Cardio Row Machine 
- Russian Twists with 5 lb plate (20 taps on each side) 
- Single Leg Hip Bridge 10 on each leg 
- Alternating heel taps 20 taps on each side 
- Plank with alternating leg raises 8 on each 
- Partial Tricep Dips on Dip Stand / Roman Chair machine

Circuit 4 

- 3 Minutes ArcTrainer Elliptical Hands Free
- Chest Press machine 12 Reps Each Grip
- Lat Pulldown Machine 8 Reps Each Palms Forward & Reverse 
- Leg Press 160-180 lbs Knees start at 90 degrees flexion 
- 5 Minutes Stairclimber 

Cooldown 

5 Minutes Stairmaster + Foam Roller + Stretch

Don't forget to rest, stay hydrated, and eat well!

Hit it hard and reach your fitness goals this year!!

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The Best Swimming Routine to Shed Those Pounds

Swimming is a great way to stay fit and get a decent workout. Not only is swimming fun, it also burns a large number of calories. Water resistance is approximately 800 times higher than the air and so every movement provides a mini-resistance exercise for each muscle. You can burn up to 500 calories with a light swim or up to 700 and more when the exercise is more vigorous. This makes it a popular way to stay in shape for people of all ages and levels of athleticism. Professionals who take part in the events you see on William Hill Sports, such as footballers and rugby players often include days in the pool and you should too. 

The Swimming Routine: 

Your swimming routine depends on your ability, fitness, and what you’re hoping to get out of it. To start off with, it’s always a good idea to warm up by doing a few laps of freestyle using any comfortable stroke. When the muscles are warm and your body is loose, it’s now time to jump into the workout. Some experts suggest covering a certain distance by going around the pool in laps. Others suggest you mix it up and do a combination of both higher and lower intensity lengths. 

This is entirely up to you and what you want to get out of your workout. An athlete training for a triathlon needs a different workout to an elderly person who’s trying to stay fit. 

The Workout: 

This section looks at a few of the better ways of swimming where you can get the maximum benefit out of your routine. A personal favourite is the Frog Kick to work your glutes and inner thighs. When you’re in the water, put your feet together and bend your knees before extending as far as you can. This movement propels you forward and you repeat the cycle for a few lengths. The frog kick is a perfect way to help shape and tone your body. 

The Butterfly and Breaststroke use the core muscles in the upper body. This is a great way to boost your swimming speed whilst giving your muscles a workout. When you’re doing either the butterfly or breaststroke, the best way to is use your arms once for every three kicks. This should be for around one length with 15-second intervals for the more advanced swimmers. Less experienced ones may extend their intervals. 

Water running is another good workout for your core muscles. The principles are the same as running on a hard surface, but with a higher resistance. If you want to try this, submerge yourself to neck height and then run as hard and as fast as you can for one to three minutes. Repeat the cycle three times. 

The Takeaway Message: 

Swimming is a great way to have a workout. You can either swim around the pool using different strokes or attempt more unorthodox styles such as water running. Both not only burn huge amounts of calories but they also give your muscles a good workout too.

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7 Day Total Body Fat-Burning Workout

For intermediate-advanced fitness enthusiasts trying to
reduce bodyfat and increase lean muscle mass. 

This is an intense total body training regimen. Ease into it if needed!

Day 1: Total Body Lifting / Intervals

5 Minutes Elliptical w/ Arms

1x Wide Pushups Warmup
1x Close Grip Pushup Warmup

1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup

2x Lat Pulldown Machine 90-110+ lbs vary grips

2x Chest Press Machine 90-110+ lbs vary grips

5 Minutes Bike Resistance 10-12 Speed 60-80 RPM

2x Dumbbell Squats 25-30 lb dumbbells

2x Physioball alternating twisting crunches

5 Minutes ArcTrainer w/ mobile Arms Resistance 12-15

2x Planks
2x Mountain Climbers 12 on each leg

1x Pushups until failure

5 Minutes Treadmill Incline walk (cooldown)

Day 2: Cardio

35-45 Minute Walk/Job Combo, hills if you can

Day 3: Chest, Shoulders, Triceps

5 Minutes Elliptical w/ Arms

1x Wide Pushups Warmup
1x Close Grip Pushup Warmup

1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup

3x Chest Press Machine 100-130+ lbs vary grips

3x Dumbbell Chest Flies 20-25 lb dumbbells

3x Dumbbell Incline Chest Presses 25-30 lb dumbbells

2x Dumbell Standing Shoulder Press 15-20 lb dumbbells
3x Tricep Bench Dips

1x front and lateral dumbbell raises til failure (10 lb dumbbells)

1x Pushups until failure

1x Tricep Bench dips til failure

1x Plank hold until failure

Day 4: Cardio & Abs / Core

3x Crunches with 5-10 lb dumbbell or plate held straight up in the air

3x Planks including some single leg raises (1 second each)
2x Heel Taps 12 taps on each side

3x Hip Bridges / Single Leg Hip Bridges
2x Mountain Climbers 12 on each side

35-45 Minutes Stairclimber or Other Moderate Cardio

Day 5: Legs, Biceps, Back Abs, Core

5 Min Cardio Row Machine (vary overhand, underhand, and close/wide grips)

1x Warmup Pushups

3x Row Machine 120 lbs

3x Lat Pulldown Machine 120 lbs

3x Single Arm Dumbbell Rows

3x Dumbbell Squats 20 lb dumbbells

2x Dumbbell Wide Squats 30 lb dumbbell

2x Dumbbell Hammer Curls 20 lb weights

2x Dumbbell Bicep curls 20 lb weights

2x Reverse Cable Flies (working upper back and rear shoulders)

5 Minutes cardio row machine (cool down)

Day 6: Core & Cardio

3x Twisting Crunches

3x Planks hold 20+ seconds per set

3x Hip Bridges / Single Leg Hip Bridges (do some holding, do some dynamic)
3x Alternating Heel Taps
2x Mountain Climbers 12 on each side

30-45 Minutes Cardio (your choice)

Day 7: Rest / Active Recovery

Light stretching, maybe 1 easy set of pushups / squats / crunches, optional 1-2 mile walk slow. Yardwork, work around the house, etc. 

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New 7 Day Home & Gym Workout Routine

For intermediate-advanced fitness enthusiasts trying to reduce bodyfat and increase lean muscle mass. 

Day 1: Total Body Lifting / Intervals

5 Minutes Elliptical w/ Arms

1x Wide Pushups Warmup
1x Close Grip Pushup Warmup

1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup

2x Lat Pulldown Machine 90-110+ lbs vary grips

2x Chest Press Machine 90-110+ lbs vary grips

5 Minutes Bike Resistance 10-12 Speed 60-80 RPM

2x Dumbbell Squats 25-30 lb dumbbells

2x Physioball alternating twisting crunches

5 Minutes ArcTrainer w/ mobile Arms Resistance 12-15

2x Planks
2x Mountain Climbers 12 on each leg

1x Pushups until failure

5 Minutes Treadmill Incline walk (cooldown)

Day 2: Cardio

35-45 Minute Walk/Job Combo, hills if you can

Day 3: Chest, Shoulders, Triceps

5 Minutes Elliptical w/ Arms

1x Wide Pushups Warmup
1x Close Grip Pushup Warmup

1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup

3x Chest Press Machine 100-130+ lbs vary grips

3x Dumbbell Chest Flies 20-25 lb dumbbells

3x Dumbbell Incline Chest Presses 25-30 lb dumbbells

2x Dumbell Standing Shoulder Press 15-20 lb dumbbells
3x Tricep Bench Dips

1x front and lateral dumbbell raises til failure (10 lb dumbbells)

1x Pushups until failure

1x Tricep Bench dips til failure

1x Plank hold until failure

Day 4: Cardio & Abs / Core

3x Crunches with 5-10 lb dumbbell or plate held straight up in the air

3x Planks including some single leg raises (1 second each)
2x Heel Taps 12 taps on each side

3x Hip Bridges / Single Leg Hip Bridges
2x Mountain Climbers 12 on each side

35-45 Minutes Stairclimber or Other Moderate Cardio

Day 5: Legs, Biceps, Back Abs, Core

5 Min Cardio Row Machine (vary overhand, underhand, and close/wide grips)

1x Warmup Pushups

3x Row Machine 120 lbs

3x Lat Pulldown Machine 120 lbs

3x Single Arm Dumbbell Rows

3x Dumbbell Squats 20 lb dumbbells

2x Dumbbell Wide Squats 30 lb dumbbell

2x Dumbbell Hammer Curls 20 lb weights

2x Dumbbell Bicep curls 20 lb weights

2x Reverse Cable Flies (working upper back and rear shoulders)

5 Minutes cardio row machine (cool down)

Day 6: Core & Cardio

3x Twisting Crunches

3x Planks hold 20+ seconds per set

3x Hip Bridges / Single Leg Hip Bridges (do some holding, do some dynamic)
3x Alternating Heel Taps
2x Mountain Climbers 12 on each side

30-45 Minutes Cardio (your choice)

Day 7: Rest / Active Recovery

Light stretching, maybe 1 easy set of pushups / squats / crunches, optional 1-2 mile walk slow. Yardwork, work around the house, etc. 

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FREE WORKOUT: 6-7 DAY TONING REGIMEN

This workout regimen is for an intermediate fitness enthusiast, very driven, looking to take physique and performance to the next level. It can be worked up to, modified, and reduced in training volume if needed...

REFER TO MY VIDEOS, GOOGLE IMAGES, ETC FOR ILLUSTRATIONS AND/OR DEMOS. LET ME KNOW QUESTIONS BEFORE SUNDAY :)

x = 1 set of 8-15 Reps

Day 1: Total Body Lifting / Interval Beasting (With Frugal Fitness or On Your Own at Latitude Sports)

5 Minutes Elliptical w/ Arms

1x Pushups Warmup

1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup

2x Lat Pulldown Machine 80-100+ lbs vary grips

2x Chest Press Machine 80-100+ lbs vary grips

5 Minutes Bike Resistance 8-10 Speed 60-80 RPM

2x Dumbbell Squats 15-20 lb dumbbells

2x Physioball crunches

5 Minutes ArcTrainer w/ mobile Arms Resistance 12-15

2x Planks

1x Pushups until failure

3 Minutes Treadmill Incline walk (cooldown)

Day 2: Cardio

45 Minute Walk/Job Combo, hills if you can

Day 3: Chest, Shoulders, Triceps

3 Minutes Elliptical w/ Arms

1x Pushups Warmup

1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup

3x Chest Press Machine 80-120+ lbs vary grips

3x Dumbbell Chest Flies 20-25 lb dumbbells

3x Dumbbell Incline Chest Presses 30-50 lb dumbbells

2x Dumbell Standing Shoulder Press 20-25 lb dumbbells

1x front and lateral dumbbell raises til failure (10 lb dumbbells)

1x Pushups until failure

1x Tricep Bench dips til failure

1x Plank hold until failure

Day 4: Cardio & Abs / Core

3x Crunches

3x Planks

3x Hip Bridges / Single Leg Hip Bridges

30-45 Minutes Stairclimber

Day 5: Legs, Biceps, Back Abs, Core

3 Min Cardio Row Machine (vary overhand, underhand, and close/wide grips)

1x Warmup Pushups

3x Row Machine 100 lbs

3x Lat Pulldown Machine 100 lbs

3x Single Arm Dumbbell Rows

3x Dumbbell Squats 20 lb dumbbells

2x Dumbbell Wide Squats

2x Dumbbell Hammer Curls 20 lb weights

2x Dumbbell Bicep curls 20 lb weights

2x Reverse Cable Flies (working upper back and rear shoulders)

3 Minutes cardio row machine (cool down)

Day 6: Core & Cardio

3x Twisting Crunches

3x Planks hold 15-30 seconds per set

3x Hip Bridges / Single Leg Hip Bridges (do some holding, do some dynamic)

30-45 Minutes Cardio (your choice)

Day 7: Rest / Active Recovery

Light stretching, maybe 1 easy set of pushups / squats / crunches, optional 1-2 mile walk slow.

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- Just How Natural Is Natural Bodybuilding?

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General Gym Introductory Beginner Workout

For a beginner getting back into workouts at your average box gym

x = 1 set (10-15 reps unless otherwise specified)

Planet Fitness Beginner Workout:

5 Minutes Bike warmup (resistance 8, speed 60-70 RPM)

2x Chest press machine (light-moderate weight for 15 reps, don't push too hard yet)

3x Lat Pulldown Machine (60-80 lbs) whatever grip easiest on joints

2 Minutes Row Machine (if available) vary grips (underhand and overhand)

2 Minutes Elliptical BACKWARDS pedaling Resistance 5-8

2x Row Machine (vary grips) 60-80+ lbs (depends on brand) vary grip

3 Minutes Elliptical *no hands* (if you can balance, don't lean back) Resistance 6-8

1x Dumbbell Bicep Curls 15lb dumbbells 15 reps

1x Dumbbell Hammer Curls 15 lb dumbbells 15 reps

5 Minutes Stairclimber or Stairmaster cooldown (slow-moderate pace) 

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FREE WORKOUT: Introductory General Gym Training

One simple workout example for a beginner/intermediate fitness enthusiast

who is just getting back in to a workout regimen.
Simple and conservative...

Generic Box Gym DAY 1: VOLUME 1.0: (x = 1 set)

5 Minutes Elliptical w/ Handles Resistance 8-10 (Warmup)

2x Pushups (8-10 reps)

2x Dumbbell Squats with 15 lb dumbbells (15 reps, I like to rest on my shoulders)

2x Row Machine (maybe 50-80 lbs depending on machine, make sure its easy-moderate to do 15 reps)

5 Minutes Exercise Bike Resistance 10-12

2x Physioball crunches (12 reps each set)

5 Minutes Treadmill incline walking (3.5% incline) 3-4 MPH speed

2x Crunches on mat

2x Dumbbell Bicep Curls (gotta work the guns a little bit, beach muscles man!) 15 lbs dumbbells 12-15 reps

2x Hip Bridges (hold 10 seconds each rep, 2-3 reps per set)

5 Minutes Elliptical (no handles) resistance 5-6, slow pace

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I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

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- 10 Reasons Why You Aren't Seeing Muscle Gains

- Just How Natural Is Natural Bodybuilding?

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Free Workouts & Nutrition On A Budget
"Crushing Fitness Costs Worldwide"
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Free Frugal Workout Weekly Regimen!

Here is a complimentary 1 week Frugal Workout regimen that you can do combining some of my best FREE workout videos! It's FRUGAL-TASTIC!! Follow for 4-8 weeks to see the frugal fat-burning results!

Guidelines:

-Dumbbells, bands, or heavy household objects may be substituted in for any barbells used
-Running or biking can be substituted in for walking if you desire, have access, or are able
-You can separate the lifting and cardio portions of workouts into 2 parts of the day if you'd like
-User lighter weights and 12-15+ reps per set if your primary goal is fat loss / toning and not muscle building
-Stretch muscle groups used at the end of each workout for at least a few minutes (static stretches)

Week Workout Split:

Monday:    Leg Workout  + Calf Workout

Tuesday:   Chest Workout  + Shoulder Workout + Ab Workout + 30 Minute Walk + 2 Min Jumping Jacks

Wednesday:  45 Minute Walk with some Jogging Intervals

Thursday:  Bicep Workout + Tricep Workout + Trapezius Workout  + Ab Workout

Friday:       Back Workout + 30 Minute Walk + 2 Minutes Jumping Jacks

Saturday:   Lower Back Workout + 45 Minute Walk with some Jogging Intervals + 2 Minutes Stair Runs

Sunday:     Rest + Active Recovery (5 Minute Walk + Static Stretches + Foam Roll w/ Tennis Ball)

Repeat For 4-8 Weeks
Approximate Time Commitment Per Week: 6-7.5 hours total

Hope you enjoy, more workouts in the eBooks "The Frugal Workout" and "The Complete Guide To Frugal Fitness", in my free playlist "Frugal Workouts" on YouTube, or in the "Free Workouts"

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- Just How Natural Is Natural Bodybuilding?

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Valslide Review By Celebrity Trainer Valerie Waters

Hey Frugal Fitness Fans! As an experienced and mobile personal trainer, I've been using the Valslide, created by celebrity personal trainer Valerie Waters, for many years with clients and during my own workouts. This small but versatile piece of frugal equipment was just named the best training tool by Men's Health magazine! And with good reason. There are hundreds of great exercises and workouts you can do with these things, at home or on the go. Just find a carpet and use your creativity to get a great muscle group or total body workout! Strengthen muscles, get in your cardio, improve range of motion, work on your stability, and much more! I've even opted to use these in the gym setting when personal training clients, choosing them over $2,000+ machines. That is a true testament to their effectiveness in any fitness environment.

What I like to use the Valslides especially include chest flies, pushups, mountain climbers, leg extensions, leg curls, hip circles, lunges, hockey squats, planks, abdominal pikes, and more! The possibilities are really endless, and with the ability to change angles and combine them with other fitness equipment you'll never do the same workout twice. You can constantly progress with your goals of fat loss, muscle building, athleticism, flexbility, balance, and more by progressing with your workouts! Keep your workouts evolving at home, on the go, and at the gym with the Valslide!

FRUGAL VALSLIDE WORKOUT VIDS COMING SOON!!

Celebrity Trainer & Inventor of the ValslideValerie Waters

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- 10 Reasons Why You Aren't Seeing Muscle Gains

- Just How Natural Is Natural Bodybuilding?

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Beginner/Intermediate Upper Body & Core Mass Building Workout

General Guidelines:

-Workout should last about an hour

-Breaks between sets will be about 30-60 seconds

-Complete 10-12 repetitions per set

-Use the heaviest weight you can do for every rep with good form

-Breathe during each repetition!!!

-Protein and Sugars immediately after each workout!

-Except for the warm-up, exercises aren't necessarily done in the order they are written. For instance, you don't do your 3 sets of Lat Pulldowns in a row. You would do 1 set of lat pulldowns, then 1 set of row machine, then 1 set up curls, then maybe back to your 2nd set of lat pulldowns.

(x = 1 set)

Workout 1.0:

1x Warmup set of pushups (15-20 reps)

3x Lat Pulldowns (approx. 90 lbs)

3x Row Machine (approx. 80 lbs)

3x Dumbbell Bicep Curls (20 lb dumbbells)

3x Dumbbell Hammer Curls (20 lb dumbbells)

3x Updward Rows (12-15 lb dumbbells)

3x Dumbbell Shrugs (50 lb dumbbells)

3x Single Arm Dumbbell Rows (35 lb dumbbell)

2x Bent Leg Raises on Roman Chair

2x Straight Leg Raises on Roman Chair

3x Straight Arm Pulldowns (approx. 40 lbs)

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- Build Bigger Biceps

- The Original Frugal Diet

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