3 of the best type of core exercises

The three types of core exercises that should be included in your strength program.

There are three different types of exerciser's I think you should put in you workout. So, you can not only build a strong core but also shed body fat. If you ever trained with me you should know that, I don't believe in crunches at all . Those are out. I think you should have a stability core exercise, where you have to stabilize your core. Next you'll what one rotational one to work on your side obliques and twisting flexibility. Last one I like is compound exercise that will really train your core but other major muscles as well to burn fat. If put these 3 exercises in your workout program there is no doubt you;ll have the abs you want.

You want to throw stabilizing core exercise in your program to work on both your inner and outer core. This will help you get the toned midsection so sought after. This will also give you functional strong core as well. An example of stabilizing core exercises would be planks, jack knifes or bridges.

Next you want to work on your rational movement. This will make you more flexible and strengthen your whole core: abs, obliques and lower back. These exercises are great to help you with a sport you may play. Like golfing, baseball, or boxing. These exercises might include wood chops, Russian twist, or cable twist.

The last core exercise is exercises that includes a lot of muscle groups that still focus on your core. The advantage of these are they wont just work your core but help shed fat. These exercise will help cause a caloric deflect because your working more muscles. Also compound exercises have been found to effect fat burning hormones to aid in your fat loss. These exercises could be spider push ups, kettle bell swings or renegade rows.

These exercise will completely re shape your core. They help you burn fat, tone your core and give a core that will perform in real life. If you like to learn more tips about my training style click here
Fall River Personal Trainer

Fall River why your cardio warm up is dangerous and uneffective.

Hey, this is Bobby from One More Rep Fitness in Fall River. I wanted to go over how to do a proper warm up and how the traditional warm up on the bike or treadmill is awful in most cases.

You see warm ups are so important. A warm up should strecth your muscles and raise your core tempeture to get you ready for your rigourous workout. Do you think going at a moderate pace on a bike or treadmill for 5-10 minutes, does either of those things. Now, if your in really bad shape it might raise your core temperture but no way, it can stretch your muscles. Not only is this way ineffective and boring it's also dangerous, because if you attempt a tough exercise with cold muscles. You are asking for an injury. I'm going go over two warm ups I recommend for my clients and you.

Dynamic warm up

This is great for athletes because your moving your body in all different directions. It also good if your doing more of metabolic workout compared to strength workout. This consist of different moving drills to get your heat pumping and stretch all the major muscles. I find this one the funnest out of the two. To perform this warm up you'll want two cones and place them 20-30 ft away from each other. Your going start at one cone and do a drill to the next cone. Then jog back. Here' is what it might look like.

jog

high knees

heels to butt

shuffles

shuffles other side

karokke's

karokkes other side

high skips

bear crawls

sumo squats and pivot

Body weight warm up

The next one is a little shorter, its great for if your just doing a strength routine. It's a little less excting but just as effective. It consist of 5-8 body weight exercise circuit done once or twice to pre-stretch your muscle and also raise core temperture. This is what one might look like. The reps low, we're just trying get warm, not trying to work very hard right now.

alt lunges 5 on each side

push ups 8

jump squats or prison squats 5

side lunges 5 on each side

moutnain climbers 5 on each leg

burpies 8 reps

rest 30 sec repeat one more time if needed

Alright, those are the two warm ups I want you to try. Pick one and tell me how it goes. Not only will you have a safer workout but your probally be able to work harder as well.

Train hard and look great.

Bobby Collins

Fall River Personal Trainer

www.onemorerepfitness.net

Pro fitness and MMA

Fall River let's eat like cavemen again!!!

It seems as if everyone is worried about the growing obesity problem we have in this country. Every one seems to be pointing fingers. Some say lack of exercise, other says our portions are to big. But, if you look what we have allowed people to put in our food. It's pretty disturbing.

Although, more activity could definitely help us stay more healthy. The lack of fruits and vegetables could be the culprit. Fruit and vegetables give you plenty of vitamins and minerals that our body needs to run smoothly. The fiber in thees help manage our weight better because it stabilizes our blood sugar.

On the other hand, how we treat the animals we eat for the sake of profit. Our meats are fed cheap food and given growth hormones. Not to mention the conditions these animals live in. Tight quarters, where they are sick for most of there lives. How can our our society expect us to be lean, when we consume toxic food.

But, hands down the worst of it is process junk we consume. Some of this process food we even call healthy. This stuff includes package food, drinks, frozen meals, artificial sweeteners and chemically made fat. This put a huge strain on our liver to get rid of it. This also forces our body to store more fat, because toxins our stored in fat to keep away from vital organs. These toxic products can be the cause of obesity, but also can linked to several diseases as well.

Now there are a few things we can do to stay lean and healthy. Instead having process junk with meals and snacks. Replace them with fresh fruit and vegetables. Consume organic free range meat that are healthy not sick. Avoid food in packages and products with lots of ingredient's or names you cant read. If you just follow these three tips. I'm positive you'll have no problem reaching your fitness goal.

Bobby Collins
www.onemorerepfitness.net

Lose those crunches and get a stronger and sexier abs!!

What crunches do and don't do

I see so many people do crunches with the wrong idea of what they actually do. These are the facts about crunches. Crunches will not slim your waist down. Crunches and variation of crunches can often bother the lower back. There are exercises that work, so much better then crunches. I'm going break down each of these fact, and reveal the truth about the crunch.

There are a ton of people out there, who think crunches make you skinner. A crunch is a resistance exercise. Meaning they, strengthen and build muscles. They don't do anything for the size of your waste or your weight. What your probably looking for is to lose fat off your midsection. This comes from full body workouts and interval training.

Now, that we know what crunches do and don't do, we can move on. Although, ab exercises wont really burn fat or trim your waist. You still shouldn't neglect your abs. Strong abs will give give you better posture, reduce back pain and if your body fat is lower enough can give you a very sexy mid section. Crunches aren't the ideal ab exercise. They often put to much pressure on the lower back and they don't work abs how they naturally work.

So, if not crunches then what. Full core exercises are the best exercise for your abs. Here are a few examples of good ab exercises. Planks, side planks, jack knife and ab roll out to just name a few. These exercises work the abs, how they are made to work. They focus on stabilizing and resisting rotation.

Try swapping out all your crunches with these stability exercises and let me know how it goes. Would love to hear from you.

As you can see there so many benefits of doing real work, so go out and get one. Let me know how it goes. If you like to learn more about my personal training and nutritional counseling then click here Fall River Personal Trainer

He trains out of Pro fitness and mma, which is a Fall River Health clubs.

Fall River the top 3 reasons why you should be keeping a food journal!!

The 3 Reasons why your missing out if your not using this powerful weight loss tool.

Hey, guys just woke up a hour ago did some grocery shopping and now enjoying my favorite protein shake. Any ways I wanted to talk about how much a food journal can really help you get to your goal weight. The main reason is to keep you accountable for what you eat. But there are few other import an ones too. It is easier to see what mistakes you may be making if your not seeing the results, your looking for. Another one is to find out the best foods for your body. You see if your not keeping a food journal your keeping your fat loss potential back.

Reason #1- We all know that changing your eating habits is probably the hardest part about losing weight. It can be real tough to change a life time of bad eating habits. Keeping a food journal can really help you stay accountable. There's something about writing down that you had a piece cake in your journal, that makes you not want to eat it. Especially if your trainer's going see it. On the other hand, it can remind you how well your doing . But, you see if your not honest with your journal, it defeats the purpose.

Reason # 2- Have you ever had a month where you didn't lose as much weight as you wanted to. This can usually always be linked back to your nutrition. If your keeping an accurate food journal. You can nip the problem right in the butt, by just reviewing your journal and see where the problem lies. I have had clients who thought they where doing good, but once we reviewed there journal. We found out what there problems were.

Reason #- 3- The hardest thing about giving nutrition information out is that everybody body is different. People like different things, different food make you feel a certain way. If your keeping a food journal you can write how you feel, after you eat a meal. For instance you can write if that meal satisfied you, did it fill you up or make you feel bloated. Writing how each meal made you feel can help you pick the best foods for your body. Great example protein drinks don't fill me up for long, so I like to eat real food most of time or blend real foods into my protein shakes so I'm full for longer. This is so important because if you eat foods that don't satisfy you, then most likely you are going eat again soon. Or even worse binge at the end of the day.

As you can see there so many benefits of having a food journal, so go out and get one. Let me know how it goes. If you like to learn more about my personal training and nutritional counseling then click here Fall River Personal Trainer

How to tone up your arms for the summer part 1

Hey, guys I hope everyones workouts are going awesome. I just made this video to show you how to tone the front part of your arm.








If you like to learn more about me and my training check out Fall Fitness trainer

Fall River don't spend another dime on Personal Training until you read this!!!

Fall River don't spend another dime on Personal Training until you read this!!!

I have been a personal trainer for about 4 years. Two year's I've been personal training in Fall River. There are a few things you should be aware of . Most personal trainer have a very fast metabolism and they have never struggled with there weight. A lot of these trainer aren't very educated when comes to working out. The last reason these personal trainer's just don't care. So, before you hire a personal trainer be aware of these types of trainer's Fall River.



Most personal trainer have never struggled with weight. They have always been in excellent shape. These are the people with really fast metabolism. Since they have never struggled with there weight. They don't undersatnd the challeges your going through. They get hired real easy by a lot of corparate gyms, because of how they look. Now, this isn't really there fault but, because there lack of adversaty. They can't possibly have the same passion as trainer who used to be in really bad shape.

What is even more concering about these personal trainer's is there lack of knowledge. I used to work at the Fall River WOW. The trainers they would hire were terrible. These personal trainer's didn't know there stuff. Some of them would just stick there clients on machines and play on there phones. Some of them would act like they new how to train giving them free weight exercises. But, there clients would have awful and dangerous form. Beaware of these ones because they wont just cost you money but can cost you your health.

The last personal trainer is the one I really hate. Your job as personal trainer is to give your clients everything you got. Give them tons of energy along with awesome workouts that they will actually enjoy. Some personal trainers are more concerned with checking out girls in the gym, playing on there phone or checking themselves out in the mirror. I hate these the most because of the lack of effort .

Let me prove to you that I'm not one of these awful trainers. If you want to see if I'm the right personal trainer for you check out Fall River Personal Training

Interval Workouts for One More Rep Fitness Clients

Hey, I'm writing this page for my clients. To help them reach there fitness goal as fast as possible. I will add short but effective interval workouts each week, that I would like you to try to do 2 times a week in addition to your workouts with me. This will help turn your body into a fat burning furnace all the time. Enjoy!!!


Interval body weight workout 1

warm up body weight circuit
squat 8
push ups 8
lunges 8
mountain climbers 8

jump squats 30 sec
rest for 30 sec
Alt. lunges 30 sec
rest for 30 sec
push ups 30 sec
rest 30 sec
mountain climbers for 30 sec
rest for 30 sec
repeat 2-4x

so you can do it for 10, 15, or 20 minutes

Interval training using cardio machines 2

warm up 5 minutes moderate pace
sprint like effort for 25 sec.
moderate pace for 35 sec
repeat 10-15 minutes

interval body weight workout 2

body weight warm up
squat or jump squats
push ups
moutain climber
reverse lunges
burpies
each exercise is done for 30 sec and rest for 30 sec bewteen exercises. Repeat 3 x times.

interval workout 3

warm up

80 % effort 30 sec
50 % effort rest for minute
repat for 15 minutes
cool down

interval work out 4

jump squats 10
lunges 20
push ups 10
dips 10
mountain climbers 20

repeat as many times as you can in 10, 15 or 20 minutes




Make sure always stretch after your done

Fall River why your belly fat loves cardio?

Hey how's every ones weight loss goals going. I have a question for you.

Fall River if your belly fat could talk, what kind of workouts would it want to do. It would be cardio, cardio is the most ineffective way to lose body fat. Since fats lazy it doesn't want to be going any where. These are the top 3 reasons why your belly fat loves cardio.

1. Any type of physical activity that evolves reading a book, magazine or watching tv on these cardio machines are OK with belly fat. Your belly fat can't believe some people call this working out.

2.Your belly fat would rather you do 60 minutes of steady cardio than doing metabolism boosting weight training, that's going burn it for hours after you lifting session.

3. Although your fat feels bad that your constantly out breathe. It still doesn't want you to do any type interval training to improve your cardiovascular conditioning. Belly fat doesn't feel that bad.

So, if you like to make your belly fat comfortable, just do these 3 things it loves.

To see more info on Fitness Training and diet tips , check this out Fall River Personal Trainer

Fall River Personal Trainer Stop steadily weight gain dead in it tracks!!!

Fall River Personal Trainer Stop steadily weight gain dead in it tracks!!!

Hey, Fall River sometimes, especially when your busy you start gaining weight and it feels like you can't stop it. I remember before I was personal trainer. I was cable installer. I was leaving my house at 6:30am sometimes not getting home until 6 or 7 at night sometimes later. I was gaining weight . It's tough when your busy isn't.

Not only did I have little time to workout, but since I was always on the go. I ate so much fast food. We all know how bad that processed junk is. That's why getting layed off at that job was one of the best things that ever happened to me. It allowed me to do something I always kind of wanted to do in the back of my head. I could start personal training. in Fall River. When I was in school to be a personal trainer, I learned some huge things that would've helped me out, when I was too busy to workout.

The fact is people are busy . That's why I've always been drown to shorter workout. I also like intenser forms exercise. It turns out these intense routines are way more effective, than traditionally what you see most people do at the gym. One of my favorites is training with no-competitive super set. I have my personal training clients do this all the time at my gym in Fall River.

This is picking two exercises that don't effect each other and do them back to back with no rest. What's great about this is you can literally cut your workout time in half. If that not good enough reason to do this technique. It will help burn more calories and increase your metabolism more than just do a straight set. Here's a few examples.

Walking Lunges 20 reps

Incline press 8 reps

Jump Squats 15 reps

Reverse Pull ups 15 reps

Step ups 20 reps

Plyo push ups 12 reps

Try a few off these super sets. Watch your fat melt off and these won't take much time at all. Let me know what you think.

If you like me to personally show how to do these super sets, click here to get your
free workout from this Fall River Personal Trainer

Body weight workout of the week

Hey, guys. Bobby here, I hope everyones enjoying the weather outside. Its wicked nice out. If you know me you know how much I despise cardio. So, I thought It would be a good idea to have this weeks body weight workout of the week interval bases. Her's a body weight interval workout you can do at home even if you have only 10 minutes. Everyone has 10 minutes.

Warm up:

lunges 10

squats 5

pushups 5

burpies 5

Workout

Jumps Squats 30sec.

Rest for 30sec.

Burpie pushups 30sec.

rest for 30sec.

mountain climbers 30sec.

rest for 30sec.

backwards lunges on one side 30sec.

rest for 30sec.

other side on lunges 30sec.

rest for 30sec.

Repeat 2,3 or 4 times for 10, 15, 20 minute workout

Enjoy guys let me know what you think.

Body Weight workout for 4-6

Hey guys. How everyone doing? I hope everyones enjoying the awesome sun shine we've been having. Summer's just around the corner, thats why I put togeather this killer workout to get you ready for this summer.

Warm up

Alt Lunges 10- 5 on each side
Jump Squat 5
Burpies 5
Push ups 5
Mountain climbers 10- 5 on each side
Side Lunges 10 - 5 on each side

The get you ready for summer workout

Circuit don't rest until your done with all 6 moves

20 Prison Squats or Jump Squats
20 Pushups
12 Burpies
20 Lunges
20 Dips
40 Mountain Climbers

Rest for 30-60 sec. Repeat 2-4 x

CHeck out the video on this

Enjoy thanks for reading my blog

Fall River Personal Trainer

How Can You Lose Weight With Fall River's Top Personal Trainer Without Doing Any Cardio?

Have you been trying to lose weight, but you keep steadily gaining more and more weight. It doesn't matter how much cardio or what fad diets you try. NOTHING WORKS!!

Are you:

Overweight

Always tired

Sick of diets and boring workouts

Dear friend:

Hi my name is Bobby. I know how tough it can be to lose that belly fat. I remember when I was 17, I started gaining weight in my stomach. I wanted lose the belly fat, and get some muscle. I was kind of a scrawny kid. I join a gym . I got a few training sessions with a trainer. She gave me this 2 hour high rep and boring cardio workout. I hated it

But, I still did it. I want to say, I followed it for a good month or two. I didn't see much results. I'm spending 8-10 hours in the gym a week. I still have a belly , I felt like I wasn't any stronger. It was so frustrating because all my friends were so much stronger then I was, and most of them didn't even workout. I went through a time were I was desperate.

I bought tons of muscle building magazines tried to follow the programs in there with almost no progress. I even went so far as wasting hundreds of dollars on supplement's. Still no visible results. (Little advice %99 supplements are a waste of money, but I'll save that for another day. I don't want to go a rant)

I was about 17 and I started hanging out with my buddy Jeremy from Shaw's where we worked. Yeah I used to be a bag boy lol. Some how it came up, that I was working out. He was told me "come to my gym, we'll start lifting together". I did. Unlike the workouts I got from the trainer, were we did a lot of machine and isolation moves like bicep curls and ab crunches. We did big compound movements like squats, chest presses and rows. We hardly did cardio at all. Although, these workouts were shorter, lower reps, and actually so much more fun ,I saw more results than I ever saw. I was leaner and manage to build more muscle.

My husband and I have been training with Bobby for over a year now. We have never looked or felt younger and stronger. We were able to overcome hypertension, being overweight, and empty nest syndrome with Bobby. We have won the trainer / coach lottery!

Denise and Bill Drexel
Fall River, ma



Andrew got his High School body back in went from 13%-8% body fat and got his high school body back

Andrew Sousa
Fall River, ma

Fast forward a few years after learning all these different types of workout with my personal training school NPTI and various trainer. I've taken out all the bull shit and just put in the most powerful exercises for muscle toning, weight and fat loss into my workouts.

So instead of doing time wasting crunches we'll be doing push ups, kettle bell swings and boxing drills to melt fat and tone up your mid section something simple crunches could never do at the same time.

Do you hate cardio. I do and always have. Unlike most trainer who will leave you at the end of your workout and tell you to do 45 minutes of cardio on your own. We will do fat burning technique called interval training after our weight training. So we might throw on some gloves hit the bag as quick as we can for 30 sec rest for 60 sec repeat for 10 minutes. This doesn't seem like much, but trust me your fat has no chance against these intervals.

Although my advance weight loss technique might seem like the solution for you and they will help you:

• Get in great shape
• Get stronger
• More confident
• Super Healthy
• Tone up your thighs, arms and abs.
  

I think I should tell you my personal training program may not work for you. Its not for everyone. Its not for complainer, whinnier or excuse makers. Like anything in life it takes real work to accomplish your goals. I will make no apology's for that.

The top 3 Reasons One More Rep Fitness in Fall River better than all other training programs.

1. Since cardio is really ineffective for fat loss, we throw that part out and do fun fat burning intervals with body weight exercises, boxing, kettlebell and ropes.

2. The workouts are always different to keep you on your toes, no more boring workouts on machines.

3. We don't just train you and leave you hanging, we help with everything from satying motivating to helping you make better food choices.

If your go getter and ready to take action call me now to get your free week of trial workout and consultation.

508-840-2195

P.S. I know you might be skeptical. Most of my client have all admited to me that they were skeptical of personal training before. So understand that. You honesty have nothing lose. You come in and you'll like it and be one step closer to your weight loss goal . Or you don't and we will go our separate ways. Fair Enough.

This weeks body weight circuit to tone your full body

Hey whats up everyone? Tomorrow's monday time to take the next step to our fitness goals. I wrote this body weight work out, you could do any where. Check this out and let me know how you like it.

We got our basic warm up

squats 6
push ups 6
lunges 12
side lunges 12
burpies 6
montain climbers 12
Repeat 1-2 times or until you feel warmed up.



Here's the workout, I have 6 exercises. You going do them back to back in a circuit fashion.

Sumo jump Squat (wide legged squat jump, touch the floor when you squat and swing your arms up when you jump) 15 reps
lunges 20 (keep them deep, deep lunges lift the butt)
burpie pushups 8 reps
mountain climbers 30 reps
dips 18 reps
plank for 60 sec.(this is your rest)

repeat 1-2 more times.



Thats it I know its short workout. Remeber quality over quanity though.

Feel free to e-mail me
bobby1057@comcast.net
let me know what you want to learn about fitness.

Fall River personal trainer reveals the three keys to fat loss!!

Boost your weight loss with these diet tips from this Fall River Personal Trainer!

Hey! guys whats up? This is Bobby personal trainer of one more rep fitness. I wanted to give you some awesome nutrition advice to everyone in Fall River. Unfortunately, the fitness and industry have lied and mislead you. I'm going let you in on a few nutrition tips. That will not only help you lose weight, but help you stay healthy.

Stop Eating this!

And fit back into those Skinny jeans

Fall River the biggest way to jump start any fitness program is to throw out all processed and packaged foods. Alright, you probably heard that one before. But, what you might not know is this includes even the so called diet or health foods. A lot stuff says low calorie, low sugar, or low fat. But, most of this stuff is horrible for you. There's usually toxins in these foods in the form of high fructose corn syrup, partially hydrogenated oil and artificial sweeteners. This stuff is garbage and clogs your liver and makes it almost impossible to lose weight. I always recommend all my personal training client to toss away all this junk.

Now, you might be saying to yourself, if I don't eat packaged food, then what do I eat. Just go natural. Almost like a cave man . You want to stick to quality proteins, fruit, vegetables, nuts, and grains. Your body can use these foods very easily, because there natural. Not only will this help you lose weight and stay lean. It will also will improve your health in more ways than one.

The last thing, I want to share is combining foods. It is essential that get quality proteins, carbohydrates, and fat in your diet. To see awesome weight loss , your going to want to combine these foods. Why? You see carbs will raise your blood sugar which makes your body store fat. Protein will lower your blood sugar. Keeping your blood sugar in check is a huge key to weight loss.

Give these things a try this week and notice not only how much weight you loose, but how good you feel. Let me know how it goes.

Bobby Collins is personal trainer and weight loss expert who serves Fall River, MA.
Click here for more info Fall River Personal Trainer

Fall River's weekly fat burning workout!!!

A Quick fat burning workout you can do at home!!!

Hey, whats up ? I hope everyone had an awesome weekend. The weather was beautiful wasn't it. Here a quick fat burning workout to help you lose weight or get in shape. Remember, you don't need cardio to lose weight.

Warm up
squats 5
push ups 5
lunges 10
burpies 5
side lunges 10


All these exercises should be done with good form, but as fat you can. The pace should be real intense. When you started the first exercise don't stop till your done with all the exercises . You can rest when you sleep tonight. lol

Jump squats or squat and calve raises 15 reps
jumping Split squats or alt lunges 15 on each side
plyo push up( do a push up and come up as fast as you can try to get your hands to leave the ground) 10 reps
mountain climbers 30 reps 15 on each side
V-crunches or regular crunches 15 reps
Russian twist 30 reps 15 on each side
dips 15 reps
burpies 10 reps

rest for 60-90 sec. before repeating 2 more times.

Then your done, awesome job. Before I go I just wanted to leave you with a quick tip about nutrition. Make sure all the food you eat is as natural as possible, get away from package and processed food. The more toxins you put in your body, the more fat your body needs to keep this poison away from your vital organs.

Here's a quick list of things to avoid:
most packaged foods
frozen meals
cookies, cake and sweets
artificial sweetener
hydrogenated fat
high fructose corn syrup to name a few.

Hope this will help you reach your goal. Give me buzz and tell me what you think and how it goes.

One More Rep Fitness
Bobby

This weeks intervals to shed fat

Hey whats up!! This is Bobby and I hope everyone had a great weekend. Here's an awesome body weight interval workout to try.



Start with a body weight warm up

5 squats

5 push ups

10 lunges

10 mountain c,imbers

5 burpies



Lets get started



Pick one or two full body exercise. Work for 20 sec rest fro 10 sec repeat 8 x times. Now, this is only a 4 minute workout. Whe your working for those 20 sec. don't pace yourself. Go after it as fast as possible. Set a goal in your head each time of how many reps your going get. Try to beat that rep range each time.



my favorite exercises for this workout

are :

boxing

burpioe push ups

kb swings

jump squats

plyo push ups



After your done make sure stretch and let me know how you like it.



Make sure your eating well enough to fuel your fat loss by



-eating real foods, no processed junk



-plenty fruits and vegaetables



-consume quality proteins and fats through out the day

This will maximize your weight loss.

Interval workout of the week

This is an interval workout for my clients to do on there off days to stay active and help them reach there fitness goals a little faster. If your not a client of mine feel free to try it. You'll might just like it better than that lame treadmill.

This week timed intervals cardio workout!

Warm up:
repaat 1-2 times
5 squats
10 lunges
5 push ups
10 mountain climbers
5 burpies

Pick 4 exercises a lower, upper, ab, and cardio. Do each exercise for 30 sec.(you want to perform as many reps as you can in those 30 sec.) Rest for 30 sec. Do this ciruit as many times as you can in either 10, 15, or 20 minutes.

Example 15 minute time interval workout:

jump squats 30 sec.
rest for 30 sec.
push ups for 30 sec.
rest for 30 sec.
v-crunches or plank for 30 sec
rest for 30 sec
burpies for 30 sec
rest for 30 sec
repeat as many times as you can in 15 mintes

**Its important your pace is relentless, intervals all about working real hard. To throw your body in high fat burning state, even when your at rest.

Then your done, if you want to make it a little tougher. Plank for your 30 sec. rest. Make sure you stretch and tell me how it goes.

Enjoy!!