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. 

03 Mar

Get Ripped!

FOR THE MEN

bicepryan-D

Day One

Chest/Back

 (4 sets of 8 reps)

Dumbbell Bench Press

-superset with-

Bent-Over Rows

 

(4 sets of 8 reps)

Incline Bench Press

-superset with-

Reverse Fly

 

Day Two

Quads and Hamstrings

(3 sets of 10 reps)
Squats
-superset with-
Deadlifts
Leg Extension

(3 sets of 10 reps)
Standing Calf Raise
-superset with-
Seated Calf Raise

Day Three

Biceps/Triceps

(3 set of 10 reps)
Biceps Curl
-superset with-
Overhead Triceps Extension

(3 sets of 10 reps)
Iso Curl
-superset with-
Bench Triceps Dip

Day Four

Shoulders/Back

(3 sets of 10 reps)
Overhead Shoulder Press
-superset with-
Lat Pull down
Alt. Shoulder Press

(3 sets of 10 reps)
Pull Ups
Shoulder Circles (front to side)
-superset with-
Straight-Arm Pull downs

 

~Ryan Belliston

NASM CPT

The Results! 

DrKarlBrownBandAtestimonial

 

05 Feb

Day Five of SEXYfit in 14 ♥

Start today with a 200 calorie burn towards #TBFCsexyfitin14. ♥ Follow with #TBFCtotalbody Be SEXYfit workout.  Do 15-20 reps and repeat 2-3 times from top to bottom. ♥ 

Be SEXYfit Workout:

TBFCtotalbody

SEXYfood Recipe 

Guilt-Less Cheesecake

MEMBERS ♥ ♥ ♥ Check out your video workout uploaded at The Belly Fit Club

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