Category Archives: 20-25 Minute Workouts

09.13.09
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Fat Burning Workout #1 with 3 Different Levels

This is a great fat burning workout!

It’ll make you sweat, burn calories and fat, and get you lean all at the same time!

It’s a 15-20 minute workout depending on which level you do… beginner, intermediate, or advanced. It works your lungs, legs, glutes, chest, shoulders, triceps, and abs! Short, sweet, and to the point!

This is a workout that you can do 2-3 times per week. If your muscles do get sore from this workout and you are getting ready to do it again… I’d wait until the soreness goes away before you do it again. You always want to make sure that your muscles get plenty of healing time before you work them hard again.

The goal of this workout is to get as many rounds of the 5 exercises that you can in 20 minutes for the intermediate and advanced versions and in 15 minutes for the beginner version.

I got 3 rounds for the advanced version.

I would love to hear from you telling me what version you did and how many rounds you got.

Thank you,
Clifta Coulter Perez
Reno Personal Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder

09.04.09
by

Sexy Shoulders, Arms, and Abs

IMG_0047I used my Gymboss Timer for this workout, but you can use a clock or stop watch as well.

I just got my Gymboss Timer and it’s GREAT for these type workouts! 🙂

Are you Ready?
Here we Go!

Try this workout if you want to get sexy shoulders, arms, and abs!

* You will need some Dumbbells, a Jump Rope, and a clock or timer.
* Also… make sure you use weights that will challenge you!

IMG_0044

Jump Rope

*Jump Rope for 1 minute then rest 30 seconds. Repeat this 3 times.

1 minute Jump Ropes………………. 30 second Rest
1 minute Jump Ropes………………. 30 second Rest
1 minute Jump Ropes………………. 30 second Rest

* Move on to next exercise.

Planks
IMG_003030 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest

* Move on to the next exercises.

Side DB Laterals with DB Punches
IMG_0034 IMG_0037
30 second Side DB Lats……………….. 30 second DB Punches
30 second Side DB Lats……………….. 30 second DB Punches
30 second Side DB Lats……………….. 30 second DB Punches

* No Rest between the Side DB Laterals and the DB Punches. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.

* Rest 30 seconds to 1 minute after the above exercises are done if you need to.

Alternating DB Curls with 2 Arm DB Extensions
IMG_0039 IMG_0042
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.

* No Rest between the DB Curls and the DB Extensions. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.

* Rest 30 seconds to 1 minute after the above exercises are done if you need to.

Scissors and Crunches
IMG_0032 IMG_0033
30 second Scissors………………….. 30 second Crunches
30 second Scissors………………….. 30 second Crunches
30 second Scissors………………….. 30 second Crunches

* No Rest between the Scissors and the Crunches. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.

* You are finished after this!

Let me know how you do if you try this workout. It’ll give you a nice burn in your shoulders, arms, and abs and they’ll feel nice and toned when you’re done!

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

www.RenoFitnessTrainer.com
www.youtube.com/CliftaFIT