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Next repeat the squats and lunges again for 1 minute each, unless you have access to equipment for leg work.
And finish up with crunches and sit-ups, 2 minutes each, as many as you can do. For crunches, begin with bent knees (a little), feet flat on the floor, lying on your back with arms wrapped together across your chest. Then (1) exhale while raising your head, shoulders and chest off the floor, tightening your stomach muscles as you bend forward towards your hips, pause… (2) inhale while gently and slowly returning ALMOST to the original position, keeping your head just off the floor. Repeat. For intermediary or advanced workouts, place your hands behind or beside your head (and don’t pull it), place hands straight out over your head or pause for a couple seconds before inhaling for a more intense workout. For sit-ups, bend knees or not. It’s up to your workout and goals.
Group II - Circuit Training at Home (or Gym)
With the group below, work each exercise for about 1 minute each with little to no rest in between. After completing all, rest for a few minutes, then repeat entire group two more times, resting after each completion cycle.
Jump in place, arms reaching upwards
Climb and down Stairs
Jump rope
Do lunges
Do push-ups
Do crunches
Touch toes
Bike ride (stationary or lie on back with legs in air and pedal imaginary bike).
Besides circuit training, there are other popular programs out there to help with your toning goals. Many reach out with real-world and Internet aids. Here are some of the popular ones, listed in no particuar order:
Denise Austin - Ms. Austin, a gymnast since age 12, and holder of a degree in Exercise Physiology, works out for just 30 minutes each day, eats meals regularly, and maintains her 5-feet 4-inch 120-lb build. Nicknamed by some as "America's favorite fitness expert," she teaches aerobics classes on local television in California, has over 40 fitness books, DVDs and videos (she’s in the Video Hall of Fame) published, sells her own line of workout equipment, bodywear by Danskin and a signature shoe, and conducts online training. Some of her book titles are, Shrink Your Female Fat Zones and Body Work by Denise Austin. Ms. Austin was even appointed by President Bush to serve as a member of the President's Council on Physical Fitness and Sports (PCPFS). Get help for your toning from her by starting with a visit to www.deniseaustin.com . No postal address or phone number available.
Bob Greene - BFA, MFA, Professional Exercise Physiologist and Personal trainer for Oprah Winfrey helps people with multidimensional solutions, too. He offers online training with great toning workouts and tips through eDiets.com, a health, fitness and nutrition site boasting more than one million members since their beginning in 1997, top Nielsen//NetRatings rankings, being named "Best of the Web" award by Forbes in the diet and nutrition category, and "Editors' Choice" by PC Magazine. Mr. Greene leads a virtual 12-week fitness program that focuses on functional, cardiovascular and strength exercises, featuring information about eliminating emotional eating behavior. His program can be done in the home with levels for all from beginnings on up and is self-paced. (More info at http://ediets.com and below).
Raphael Calzadilla - Mr. Calzadilla, the 2001 Mr. Connecticut and Fitness Expert - BA,ACE, also offers online training through eDiets.com. He helps members reach their individualized fitness goals with unique fitness plans tailored one-on-one, working with only the equipment you have available at home or at a fitness center. His virtual training includes a customized workout plan that you can alter in a click or two; for example, if you want to adjust your exercise routine when you go out of town and stay in a hotel with different workout equipment. There are also weekly schedules, an online log / tracking journal, 3D animated exercises to help you understand the exercises better and support 24/7 via toll-free phone calls, forum and email help.
Learn more about the training and toning programs available at eDiets by contacting them at:
eDiets.com
3801 W. Hillsboro Blvd.
Deerfield Beach, Florida 33442
Toll-Free: (800) 265-6170
Local: (954) 360-9022
Fax: (800) 804-3595
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