Sample Workout

This is a sample workout of what you might receive during a personal, group, or online training session. Workouts are always tailored to the needs of the individual or group in question.

Please consult with a physician before doing this or any other workout if you:
(1) are 20 or more pounds overweight
(2) are over the age of 30
(3) have heart disease (high cholesterol, elevated blood pressure, etc.) or diabetes
(4) haven't exercised in a year or more

This workout can be done by beginner, intermediate, and advanced exercisers. It's simply a matter of doing fewer or more circuits. You can also add handweights of 3 or more pounds to increase the intensity even further. I currently use 8-lb weights when doing this workout.

If you are unfamiliar with any of the exercises, simply look them up on the web.

Exercises are to be done as timed intervals (break out those stopwatches or interval-specific timers).

So, here goes:

Homolateral Crawl (1:00)
Shadow Boxing-hips facing forward (0:30)
Jumping Jacks (1:00)
Pike Push-ups (0:30)
Speed Skaters (1:00)
Triceps Dips* (0:30)
Cross Crawls** (1:00)
Scissor Jumps*** (0:30)

Rest 1 minute (for intermediate and advanced)
Rest 2 minutes (for beginners)

REPEAT this circuit 4 times (beginners); 5 times (intermediates); and 6 to 8 times (advanced)

*Triceps Dips: Done on the floor; 1 knee bent, the other leg straight out; hips elevated. Switch legs every circuit. Performed this way, the whole body is engaged--core (abdomen, back, hips, butt), legs, arms.

**Cross Crawls: Done standing; elbow to opposite knee; repeat quickly on the other side. Great for cardio, coordination, and obliques.

***Scissor Jumps: These are essentially stationary lunges where you alternate legs with each vertical jump in the air. Great for cardio, legs, buttocks. Also builds power and increases vertical leap. You can make this a full body exercise by involving the arms in an upward/downward press motion.