Equipment needed (pull up bar or gravitron, dumbells,straight bar and or body bar (10-25lbs)

 Need Exercise Balls, Bands, Medicine Balls? click here 

 Beginner: perform each exercise for 15 seconds, circuit 2x

Advanced: perform each exercise for 30 seconds, circuit 3x

Very Fit: perform each exercise for 60 seconds or to failure (can’t do anymore), circuit 3x  Rest as needed!

 Note: you may have to rest when performing an exercise set i.e. pull ups 60 seconds. For weighted exercises advanced or very fit should be lifting weights that are a challenge at the last 5 repetitions, if not add weight.

 Go from one exercise to the other, top to bottom and depending on your fitness level repeat the the circuits as stated above.

• pull ups: close grip      
• push ups
• pull ups: wide grip
• straight bar curls
• sit ups
• pull ups wide grip
• one arm row, alternate arms
• hammer curls, curl same time
• sit ups with twist or plank ( always lower yourself slowly until you reach your shoulder blades in which you still should be in a crunch position,don’t release tension on your abs, and looking slightly above your knees with your hands on your ears,not pulling on your head )
• jumping jacks or sprint (2 minutes for advanced  and ultra fit people)
• one arm row, perform exercise on both arms for allotted time (hold on top and lower slowly)
• standing dumbell curls,curl both at the same time
• walk incline (beginner) or jog/sprint (2 min/30 seconds) for total of 15 minutes

Warning: always consult your doctor before starting any exercise program.  This and any other exercise program that are given by Doug Bennett or the Body Studio Corp are not prescriptive programs and can not be held liable for following such as written above.  All exercise is done at your own risk

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Circuit 1

Sit ups another version: Beginners 5-10 reps    Advanced 15-25 reps      Very Fit 25-50 rep

1. Place a 55 cm ball under your knees so your feet drape over the ball and is 1-2 inches from your butt (very important because as  your performing the exercise you’ll have to adjust to same position due to the tendency to push back).  Pull your toes toward you.  This is best performed with the ball against a wall or your partners legs.  Your partner will hold your feet in position (toes flexed,pulled towards you). 
2. Make sure a mat or some type of padding is under your tailbone.  Next, place your fingers behind your ears on your head (fingers not locked behind your head).  Your elbows WIDE with slight angle.  Chin1-2 inches from your chest.
3. Now, tighten your abs and perform a sit up until your chest touches your knees!  Pause 2 seconds and roll down slowly,using your abs to fight the downward motion of gravity.  IMPORTANT!!!: Land on your shoulder blades,with our chin 1-2 inches from  your chest.  Don’t Let your head fall back.  Make sure you land in a CRUNCH POSITION.  This way you protect your neck and even better you keep the tension on your abs throughout the exercise, YOUR ABS STAY ENGAGED!
4. Beginners may have to pull themselves up by pulling from the back of the leg with their hands.  Still keep chin down.

Push Ups with Help (kinda)  Beginner- Advanced will perform this exercise to failure (can’t do anymore)

1. Place your Hands 1-2 inch wider than shoulders, when you go down to the ground your nose should be lined up with your fingertips.  Make sure your head is in line with your back so your looking down not up (less strain on neck) but not dropping either.
2. When you go down, you should feel almost all the tension on your chest and triceps, a little on your shoulders.
3. If you are performing the push up on your knees then make sure your lower back, knees and shoulder are in one line wnen going up and down.  Do not let your lower back sink into an arching position.  If my clients have lower back issue.  I have them keep their hips slightly higher.  Breath in when lowering and out when going up.  Lower slowly to give you better results.
4. So, where does the partner come into play?  You’re partner will stand over you looking the same way and will place her hands on your shoulder blades.  Lower and as you come up, your partner will push slightly down to make you resist on the upward  position.  She will do this until you can’t press yourself back up to the starting position.. At this point your partner will stop pushing down while you come back up and actually help you perform more reps by reaching over your shoulders with her hands and slightly pull up to help you come up more easily.  Keep going to failure.

See Videos of my clients. click here for ab plus push up video   video 2 push ups

Circuit 2    Partners will perform each exercise thoroughly and switch.  Repeat both exercises 1-3 x. 

Sit ups another version: Beginners 5-10 reps    Advanced 15-25 reps      Very Fit 25-50 reps

Do same as above but twist left and right before lowering. 

Push Ups  Beginner- Advanced will perform this exercise to failure (can’t do anymore)

Do same as above but partner will not push down but will assist to do more reps.

Please comment after you try this out.  I would love to hear from you.

Need to spice it up?

Add: kickboxing, sprinting, jump roping, birpies, jumping squats, running in place……in between repeating circuit every time.  Also, you can add another ab exercise  click here

For Moms: check this internet program out.

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To get a flat stomach and nice abs, you must eat lean and perform intense cardio sessions at least 4 x per week @ 20 plus minutes.  Takes work!  So don’t let anyone tell you its easy.  Obviously, if you’re a genetic freak and can burn anything you eatthen don’t worry.  If your like 99 percent of the population, then you must have the right plan.  The bicycle will hit your lower, upper and obliques if done properly!  Great ab exercise to add to your routine.

Bicycle:  see video on bottom.

Step 1: start in crunch position (flex up, navel pulled in, shoulder blades off ground, hands on ears, chin inch off chest)

Step 2: bring feet off ground, toes pointed, knees bent 90 degrees.

Step 3:   as you begin to kick right foot out with pointed toe, ….simutaneously bring your right shoulder and right elbow over toward your left bent knee in a twisting position.  TIP:  Pretend your Right Shoulder blade, Shoulder and elbow are resting on a board, all of these should twist along one line.  Think of your right shoulder touching your left knee not your elbow.  This way you’ll focus on bringing your whole body over rather than just your elbow.  You want to twist your obligue not your arm.  TIP: make sure your hips stay centered and on the ground while performing this exercise.  Think of a ball on your navel and don’t let that ball roll off.

Step 4:  now, your right leg should be locked out and at approx. 45 degree angle to the ground ( higher if your a beginner or back problems, lower if your abs are conditioned) and your right elbow and shoulder should be twisted toward your left knee. 

Step 5: Now at same time as your right leg gets pulled STRAIGHT Back to the 90 degree position and your right elbow, shoulder will be brought back towards the floor.   Your left foot and leg will press straight out into locked position and you’ll  simutaneously bring your left shoulder and left elbow over toward your Right bent knee in a twisting position.

Some Common Mistakes people Do:

1. Rock Back and Forth to fast.
2. Only move their elbows and head.
3. Let thier feet just hang in the air and when they draw their feet back it’s not straight back into the 90 degree position.
4. Bring their hips off the ground while twisting side to side

How to perform:(right and left equals 1 rep)

Beginner: 15 seconds or 15 repetitions : Active Rest 15 seconds with 3-5 push ups         Circuit: 5-7 x

Intermediate: 30 seconds or 30 plus repetitions :  Active Rest 30 seconds with 15-30 push ups  Circuit: 5-8 x

Advanced: 60 seconds or 50 plus repetitions :  Active Rest 30 seconds with 15-30 push ups  Circuit: 4-8 x

Recommended Ab Exercises to do along with the Bicycle:

Hanging leg raises/ Incline Sit Ups/ Plank on Balance Ball/ Kettle Ball Chops/ Power Push Ups

See Video of one of my clients. Click Here

Do You need more ab exercises? Then take a look at this site, Click Here!

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The Premise: Intense, Fast and Effective Leg Workout.

Equipment Recommended:
Wave Master Bag (original)
Bag Gloves
Jump Rope
10-30 lb Medicine Ball

2-6 inch hurdle

Optional
5-15lb dumbells
Treadmill or Bike

Helpfull Link for equipment purchase Free Shipping at Big Fitness!

Dynamic Leg Routine

Warm up: Jump Rope/bike or Jog 2 minutes

Workout : perform each exercise as stated.  Rest if needed.  Always Consult your doctor before starting any routine.

 Circuit the routine as such:  Beginners 1-2x   Advanced 3-4x  Very fit 5-10  

Proceed top to bottom and Repeat = Circuit

Lateral Jumps:  feet together. Hands by your side and slight bend in knees.  Jump over 2-6 inch vertical hurdle with feet together.  Upon landing, try to react by springing back to the other side.  Think of light and fast.  Jumping Right then Left counts as 1 repetition.  Perform 10 repetitions.

Push ups:on knees or with both feet together.  Keep navel in tight.  Squeeze glutes throughout movement.  Neck straight and eyes facing down (not up).  Advanced Keep one leg up with toes pulled back toward your head (think of your heel pressing back), Perform equal reps for each leg.                                                                                                                                                                                                                                 Beginners: 15 seconds    Advanced: 30 seconds     Very Fit:60 seconds

Boxing:  combination: jab, cross, hook, cross    see below some helpful you tube videos .                                                      Beginners: 15 seconds    Advanced: 30 seconds     Very Fit:60 seconds

Boxing Demonstration Videos

jab and right hand   focus on technique,  advanced but learn and transfer to bag..Proper techique is a must.

right hand, Left hook on bag      good technique

Add the jab and right hand from the first video  to the left hook in the second and you have a great combination! 

Birpies/Down Up Sprawls:  trotting in place, every 3 seconds perform a sprawl.  Bend Knees, place your palms on ground and kick feet back with hips slightly hire than your lower back.  Never throw your lower back into curve position!  Feet should land slightly wider than hip distance. Returning to start position: Bring feet together and under your  chest.  Using your legs! Not your back!! Stand straight up and begin to trott.                                                                                                                                                               Beginners: 15 seconds    Advanced: 30 seconds     Very Fit:60 seconds

Sumo Squat with/or without Medicine Ball  Heels wider than hip distance apart and toes turned out.  Squat holding medicine ball close to your chest or without ball the hands in fist position should go up and together as your body lowers below parallel position (arms should be locked and straight).  The Lower you go the better for your glutes.  As you come up to starting position without the ball your hands will return to your hip.                                                                                                                                                          Beginners: 15 seconds    Advanced: 30 seconds     Very Fit:60 seconds

Jump rope       All levels: 60  seconds   Warning: REST when needed!

Back Leg  Round House Kick  see you tube round house kick demo                                                                                                                            All levels: 30 seconds  each leg  Warning: REST when needed!

Optional but recommended:

Walk or trot on high incline for 15-20 minutes,incline level 6-12 on treadmill or steep hill, repeat up and down hill  or run stairs

Warning: all exercises and routines are performed at your own risk.  Always consult your doctor before starting any exercise routine or program.  Stop immediately if fatigued or injured.  By performing any exercise or routine given by Doug Bennett, you are assuming all liability and negligence from this or any other exercise routine written by Doug Bennett.

Great Leg Session is a post from: Fit Bytes - Unplugged

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• Quick Tips:
• Check off 3-5 that you like and stick to these for the first 2 weeks.
•  Focus on cutting back on your starches for these 2 weeks as hard as it may be, however we are going for momentum.  Momentum and  results will bring you success and a sense of accomplishment.
• Look at your goal sheet every day when waking up.
• Drink 16 ounces of water when you awake. Add fresh squeezed lemon

Vita-Mix 1700 Turbo Blend 4500 Countertop Blender with 2+ HP Motor

A reliable heavy duty blender like the vitamix is a great way tomake healthy smoothies and vegetable drinks. Protein drinks are a great breakfast and or snack alternative. I personally have this blender and mix up whey protein, organic fruit,distilled water and organic yogurt with added flax oil.

NEED WHEY PROTEIN? CLICK BELOW

Take $5.00 Off Your $100 Order! Use coupon code 5off100. for any protein supplement.

1. Egg whites/protein drink      
2. Nonfat cottage cheese/berries  
3. Protein drink/slice eziekiel toast with almond butter  
4. Oatmeal (1/2-1 cup)/1-3egg whites  
5. Sliced Flash Best Fruit/egg whites  
6. Low Fat organic yogurt with added scoop of protein powder
7. Greek yogurt, fruit, handful almonds
8. Turkey Bacon, fruit cup
9. Organic Oats/turkey bacon (all natural)  
10. Turkey or Chicken sausage/ hard boiled egg
11. Egg white omelet with veggies/sliced fruit
12. Hardboiled egg/veggie drink
13. Veggie Drink (organic greens) added to pineapple juice and water/nonfat cottage cheese
14. egg whites with sliced grilled chicken and slice of organic cheese
15. Organic oats with added almonds, berries and flax oil
16. Slice eziekeil toast with organic almond butter/ sliced banana
17. Slice eziekiel toast with turkey bacon/egg whites/ slice cheese
18. Salmon/hard boiled egg/ sliced melon
19. Organic oats w crushed raw almonds, sliced banana and fresh berries
20. Organic oats ,scoop of protein powder and fresh berries
21. Hard boiled egg/slice eziekiel toast with olive oil or flax oil   

Check These Books Out, Click Below:

The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet

Raw Power! Building Strength and Muscle Naturally

 Become a Certified Personal Trainer @ Home: click here

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Premise: quick workout with minimal equipment

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Beginners 2x     Advanced 5x      Very Fit  8-10x

• TreadMill or Jump Rope: jog or walk high incline or Jump Rope 5 minutes
• Jumping Squats place hands on hips or behind head, feet 1 inch beyond hips, jump off toes as high as you can to straighten out legs, jump back onto heels and squat down 1 inch from parallel.  Repeat. Perform 15 repetitions
• Squats with medicine ball or 10-20lb dbs, squat below parallel, feet hip distance apart. Perform 15 repetitions
• Sit ups holding medicine ball or hands on ears     Note: dbs= dumbells.  Start in crunch position looking slightly  above your knees, roll one vertabrae at a time to the top,pause and slight resist gravity on the down using your abs, LAND into the crunch positon.DON’T let your head fall back.  Repeat.  Perform for 30 seconds. 
  Beginners can pull from their back legs to get up if necessary.
• lunges with medicine ball (15-20lb ) or dumbells (5-15lbs) Perform 15 repetitions each leg
• Jumping Jacks perform 60 seconds
• jumping squat with medicine ball (15-20lb)   same as jumping squats other than your holding a medicine ball with the ball directly on top of palms at chest level, tight to chest, with fingers facing Perform 15-20 repetitions

upReturn to Free Fitness Programs

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• Push ups  30 sec
• Jumping jacks 60 sec
• Running in place, high knees holding medicine ball at chest level 15 sec
• Jumping squats with medicine ball 30 seconds
• Pulse squats with hands behind head 30 seconds (place feet wide and toes pointed out and squat below parallel then rice 4 inches above parallel and go back to below parallel, repeat and pulse.)
• Push ups with one hand on medicine ball 15 seconds then switch hands for another 15 seconds
• Running in place, high knees holding medicine ball at chest level 30 seconds
• In squat position with feet pointed out and wide, stay in squat and press medicine ball over head for 30 seconds ( keep in squat position entire time)

Return to Free Fitness Programs

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