27 Jun

Lose a POUND a Week!

Stay slim following this 7-day plan on your treadmill.

All you need is a good pair of running shoes, a treadmill, and a little dedication. 

Level One

Warm up: Walk at a comfortable pace for 3-4 minutes

Increase the speed 1 mph. Hold that pace for 2-minutes

Increase the incline to 3%

If that feel easy, take it to 5% and keep it there for 5-minutes

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

After 2-minutes of squats, return back to your walking pace yet increase it by 1-mph. 

Stay at that pace for 2-minutes

Add Incline to 5% 

Hike for 5-minutes

Bring the incline down and slow your speed to 1 mph.

Place your feet on the foot rails and hands on the heart rate bar. 

Step feet back, and lower your chest down towards the heart rate bar. 

Repeat for 2-minutes.

After 2-minutes of pushups, return back to your last walking pace yet increase it by 1 mph. 

Stay at that pace for 2-minutes.

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

If you can, increase your speed to a pace that has you jogging. It’s only for 1-minute! This is a great way to increase your fitness level and get you ready for level two of this program. 

After 1-minute, take the speed down to a comfortable walking pace and cool down for 3-4 minutes. 

Level Two

Warm up: Walk at a comfortable pace for 3-4 minutes

Increase the speed 1 mph. Hold that pace for 2-minutes

Increase the incline to 5%

If that feel easy, take it to 8% and keep it there for 5-minutes

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

After 2-minutes of squats, return back to your walking pace yet increase it by 1-mph. 

Stay at that pace for 2-minutes

Add Incline to 8% 

Hike for 5-minutes

Bring the incline down and slow your speed to 1 mph.

Place your feet on the foot rails and hands on the heart rate bar. 

Step feet back, and lower your chest down towards the heart rate bar. 

Repeat for 2-minutes.

After 2-minutes of pushups, return back to your last walking pace for 1-minute

Now, increase your pace to a jog. Stay at that pace for 2-minutes.

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

If you can, increase your speed to a run (6-7 mph). It’s only for 1-minute! This is a great way to increase your fitness level and get you ready for level three of this program. 

After 1-minute, take the speed down to a comfortable walking pace and repeat the entire program again. 

End with a 3-4 minute cool down. 

Level Three

Warm up: Walk at a comfortable pace for 3-4 minutes

Increase the speed 1 mph. Hold that pace for 2-minutes

Increase the incline to 10%

If that feel easy, take it to 15% and keep it there for 5-minutes

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

After 2-minutes of squats, increase the speed to a comfortable running pace (6mph) 

Stay at that pace for 2-minutes

Add Incline to 5% 

Hold that pace for 5-minutes

Take the incline down and increase your running speed to 6.5 or 7 mph or which ever is hard for you. 

Maintain that pace for 5-minutes

Take the speed back down to a comfortable run or jog. Add 5% incline and maintain that for 5-minutes.

Bring the incline down and slow your speed to 1 mph. 

Hop off your treadmill and PLANK or PLANK with KNEE to ELBOW for 1-minute. 

Back on the treadmill yet this time let’s work our back.

Use the hand rails to do modified pull-ups. Do this for 1-minute.

 

 

After pull-ups. Stand up and RUN! 

Take that speed up to a uncomfortable pace. It’s only for 1-minute! GO! 

Slow your speed down to a walking pace (4 mph), and increase your incline to 15%. Hike for 3-minutes. 

Cool down by doing Push-Ups on the Treadmill or on the Floor. 

How many can you do? Try to do 1-more than you did today, tomorrow.

End with some stretches or walk for another 5-minutes. 

14 Jan

Whats HOT in 2018? BODYweight Workouts!

The No EXCUSE Workout is back for 2018 and it hotter than ever! At home workouts are whats in this year making fitness fit into your busy schedule. 🙂 Check out this fun routine you can do right in your living room. 

19 May

Swimsuit Shape Up 4-Women

Swimsuit season is right around the corner and there is still time to get that sexy bikini body if you start right now.  Here is a simple 4-weeks to sexy slim program you can do at home and all you need is a stability ball, some hand weights, and a desire to get fit.   
For fast results combine this with 20-minutes of cardio 6 days a week and our delicious eating plan called Jumpstart found at The Belly Fit Club.  You will be amazed how fast your body will change and how easy it really can be when you train smart.  

 Shape Up in Seven

 

For a detailed description of each exercise join TBFC LIVE.  It’s easy!  Sign up here  and you will have full access to all of Ryan’s and Kristie’s favorite recipes and workouts.   ❤

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