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BUSY MOM WORKOUT “15 MINUTE HOME WORKOUT” l FITACTIONS

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root
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This 15 MINUTE HOME WORKOUT is going to show you how to get toned, fit and firm legs while helping you burn calories and fat right at home.

Now, you can get fit and tone fast while your kids are napping or when you’re on lunch break AT HOME. Just make sure you have enough time for a shower :).
You’ll need no gym machines or fancy gizmos.

FITNESS EQUIPMENT YOU’LL NEED FOR YOUR 15 MINUTE HOME WORKOUT

  1. 15 to 30 minutes
  2. Bosu
  3. Dumbbells (5-15lbs.)
  4. Motivation
  5. Exercise Mat
  6. No knee or lower back injury

PERFORM AT OWN RISK!

YOUR 15 MINUTE AT HOME WORKOUT ROUTINE FOR WOMEN:

 

HOW TO PERFORM THE LEG EXERCISES FOR THIS HOME LEG WORKOUT:

Run FAST High Knee – 2 Minutes
 Start your upper body workout for women with High Knees. Swing your arms while driving knees to hip level. Move fast like you’re running over hot coals for an intense dumbbell workout warm-up.

Circle Taps on Bosu or Medicine Ball – 2 Minutes
 For this dumbbell home workout, tap the ball of your feet quickly on top of the ball while circling clockwise and counterclockwise. This builds stamina and coordination for full body dumbbell workouts.

Star Jumps – 50 Reps
 End your routine with Star Jumps. Squat low, spring up high, and shoot arms and legs out straight. It’s a great way to pair with dumbbell exercises for women and strengthen your upper body with dumbbells at home.

4. Jumping Jacks 1 min
Jumping Jacks: bring arms up over head while jumping feet out. MAKE A FIST (shapes shoulders and makes jumping jacks harder). Perform quickly and make sure arms go over head and to thighs every rep.

5. Star Jumps 50 reps

6. Alternate Lunges holding (10-15 lbs.) 25 each side
Alternate lunges: feet hip distance as if walking. Hold dumbbells by side. Step straight out and once front heel hits the ground, drop back knee down to 1-2 inches from floor. Front foot steps out far enough so when the front heel hits the ground, the front knee does not bend to lunge over front toe. If so, step out further. Make sure you place all pressure on front heel, not toes and push back off the front heel to stand straight up as this works your bum.

7. Stationary Lunge Pulses with dumbbells (10-15 lbs.) 25 each side
Stationary Lunge: same as lunge but movement comes from dropping down and rising up while your back foot is elevated on bosu or box. Place back foot ball of foot on strong support 3-5 inches off ground, drop back knee down and up while emphasizing squeezing quads. Hold dumbbells by your side.

8. Lunge Pulses 25 -50 each side
Lunge Pulses: start in lunge position and pulse knee up and down 1 inch from ground to 3-4 inches from ground and back down entire time. Make sure feet are hip distance apart! Emphasize front thigh (quad). Push off front heel not toes.

9. Run Fast High Knee 1 minute

10. Plie Squat Pulses with dumbbells (5-15lbs) 1 min
Plie Squat Pulses: feet wider than hip distance. Toes pointed out. Pressure on heels. Place dumbbells on upper thighs and squat down low. Stay low and pulse up and down with back up straight. Emphasize pulsing down and up entire time.  PULSE ON 2-3 INCHES FOR REPS OR TIME.

 BODY WEIGHT WORKOUT, BODY WEIGHT EXERCISE

11. Squat N Press w dumbbells (5-15 lbs.)
Squat N Press: start with feet hip distance apart. Hold dumbbells directly over shoulder in vertical position. Squat and while pressing up off the heels simultaneously drive dumbbells up over head for a shoulder press. Note: bring dumbbells back to shoulder before squatting. Make sure you squat back on heels not toes, heels shouldn’t lift off of floor. If heels do lift, widen feet and turn toes slightly out.

12. Mountain Climbers Inward 2 min
Mountain Climbers (inward) push ups position. Drop hips. Pressure on arms. Bring one foot up and knee in while other foot goes back straight. Make sure both BALLS OFF FEET HIT THE GROUND AT THE SAME TIME. DONT!! LEAVE THE FRONT FOOT DANGLING IN THE AIR. HIT THE BALL OF FOOT INTO THE GROUND!

After Completing entire workout, Run 1 mile and Perform 5 x 25 yard sprints or 5 x 30 seconds on the treadmill with 30 second rest between each sprint.

then Then repeat the entire workout again including run and sprints!

HOPE YOU ENJOY THIS 15 MINUTE HOME WORKOUT FOR WOMEN!

MAKE SURE TO CHECK OUT OUR EXPERT HOME WORKOUT PLANS FOR WOMEN HERE (CLICK HERE)

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FAQs

 

Can I do this upper body workout for women without dumbbells?
 Yes, you can use just your body weight, but adding dumbbells increases strength and results faster.

How long should I rest between each exercise?
 Keep rest short — about 30 seconds — to keep your heart rate up and burn more calories.

Are these dumbbell exercises for women good for beginners?
 Yes, just start with lighter weights and focus on proper form before increasing weight.

Can I include this in a full body dumbbell workout?
 Absolutely. These moves fit perfectly into any full body dumbbell routine.

How often should I do this dumbbell home workout?
 You can do it 3–4 times a week for the best toning and fat-burning results.

 

Heavy Bag Boxing Drill and Lesson To Knock Off Calories and Burn Fat For a Home Workout

By
root
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Today’s heavy bag boxing drill will guide you through a basic lesson to learn boxing and burn calories. Perfect for boxing workouts at home with bag or at the gym, this beginners heavy bag workout includes key boxing bag exercises and boxing bag combo workouts to improve skills. Focus on repetitive practice and proper technique. Always wrap your wrists correctly to stay safe while doing the best heavy bag workouts and boxing bag training.

As always, make sure you practice for weeks for this heavy bag workout with slower technique and light punches to the bag to avoid wrist injury.  Make sure you’re wrist are wrapped tightly with the proper hand wraps.

How to Perform Today’s Boxing Workout To Burn Calories:

Heavy Bag Workout Circuit:

Beginner:
  1. Power Hand (i.e. straight right) , Liver Shot (shovel)  2 minutes
  2. Jab, Body Shot 2 minutes
  3. Jump Rope 3 minutes
Repeat all 3, 1 minute rest, 3-5x
Advanced:
Same as above but with foot work moving right to left, left to right, forward and back.Once Finished, repeat all circuits and add this heavy bag boxing drill for a fat burning boxing workout at home.
Want More Help Burning Fat and getting Pro-Training Circuits?

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FAQs

 

What is a heavy bag boxing drill?
 A workout using a punching bag to improve boxing skills, burn calories, and boost cardio fitness.

Can I do this workout at home?
 Yes! This is perfect for boxing workouts at home with a bag.

Do I need experience to try it?
 No, beginners can start with a beginners heavy bag workout and progress gradually.

What equipment do I need?
 A heavy bag, boxing gloves, and hand wraps are enough to start your workout.

How often should I do this workout?
 For best results, aim for 3–5 sessions per week, combining with cardio and strength training.

4 Exercises You Can do at Home To Lift and Tone Your Glutes for Fast Results

By
root
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You can lift and tone your glutes (bum) right at home if you do these 4 exercises as shown below.  Getting a great bum is not that easy unless you have great genetics.  For some women, simply performing squat and walking seems to help firm up the backside along with a good diet.

For others, not so genetically gifted.  You may need to put in some extra effort and be consistent in your workouts.  Believe me.  I get it when women tell me how frustrated they get after working out for months without a big change.

The good news is that if you’re eating healthy, eating lower calories than your burning everyday plus working out with the right program.  You can see results. Today I’m going to show you a home workout routine you can do for your glutes.  Perform this two day a week to get that cute, tone and lifted bum.

However, this 4 exercise butt circuit works best when coupled with other exercises that target your lower body.

So, Perform Workout Circuit 1 first before performing the Workout Circuit 2: that I’ll show

Workout Circuit 1 To Lift and Firm Your Bum

Key: beginner / advanced

  1. Squats  15 reps / 20 reps    use a bar or a dumbbell
  2. Jumping Squats with a 10-20lb medicine ball   10 reps / 10 reps (20lbs)  make sure to land and squat below parallel, keep ball to chest entire time, hands under ball so ball is below chin

Repeat both exercises, with 2 minute active rest (crunches 25 and stretch)  after performing both.  Beginner repeat 2-3x, Advanced Repeat 3-5x

———————————–

Workout Circuit 2 To Lift and Firm Your Bum

Here is an easy and effective butt toning workout you can do right at home.  Stabilize your hips and protect your lower back using a fitness ball and bench while performing a swim and heel lift exercises.

How To Perform the 4 Exercises To Get a Great Bum Right at Home (optional: wear 2lb. ankle weights):

  1. Swim  1-2 minutes (squeezing on top, toes lateral)
  2. Leg Lifts 1-2 minutes (squeeze glute before lift)
  3. Bridges w heavy dumbbell 30-60lbs  25-50 reps
  4. Good Mornings 10-15 12-20lbs.
  5. Jump Rope 1 minute
Repeat all 5 exercises, no rest if possible 3-6x
Optional:
Jog 1-2 miles
Sprints (for advanced only)
5 x 25 yards, rest with a walk back
5 x 50 yards
1/4 mile sprint
Want more workouts like this you can do right at home?  Simply subscribe for FREE and get weekly workouts that are fast and most effective to targeting all your trouble spots.  Sign Up ==>> YES! Send Me FREE Workouts That Will Help Me Get Results Fast!

At Home Leg Toning Workout Circuit that Burns Fat and Sculpts Your legs.

By
root
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Get tone, fit and sculpted legs with the Best At Home Leg Workout Circuits today.  Expert trainer, Doug Bennett, gives you a challenging and very effective

Leg workout circuit that you can do as your total workout when your short on time or you can add to another leg circuit for that complete workout.

All you’ll need is a bosu, step up box and a medicine ball ( 10-20lbs).  Try this leg workout to burn fat and get tone legs right at home.  This quick leg circuit just for women is the best way to feel and look awesome in any dress.  Get tone and fit legs fast using little equipment.

As always, consult your medical professional before starting any exercise plan.  This workout is not a personal workout prescription and is for educational purposes only.  Perform at your own risk.

Equipment Needed: bosu, medicine ball (10-20lbs), box 12-14 inches

https://youtu.be/_zXReYiwRXg

Key: beginner / advanced  i.e 10 reps / 25 reps

Ashley’s Leg Circuit:
  1. Bosu Power Jump                         1 min
  2. Box Power Jump                           1 min
  3. Jumping Squat w mb (10-20lb)      15 reps / 25 reps
  4. Push Ups                  10 / 25 reps
Repeat all 4 exercises, no rest if possible.
Beginner 2-3x / Advanced 5-6x
Want more workout circuits like this?  Sign up here ==>> Yes! Help Me Up My Fitness Level and Burn Fat
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Best At-Home Boxing Workout To Burn Calories and Lose Weight

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root
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FitActions Fitness Expert (Doug Bennett) has designed the Best Boxing Workout for Women that will show you boxing exercises to help you lose weight, get fit and learn boxing right at home.

Boxing is now becoming main stream in the fitness world and has become the Go To Workout for many of the top models like Karlie Kloss, Gisele Bündchen, Chanel Iman, and Joan Smalls.  Boxing is so popular because it truly is the only fitness workout that you can do anywhere that works your entire body and increases your heart rate, balance and coordination if done correctly.

Boxing workouts are best done with the proper form and instruction.  Here at Fitactions, we hope to share with you the best boxing instruction so you can use boxing to lose weight and get super fit fast.  Note: the better you learn the best boxing exercises, boxing technique and boxing training, the better you’ll get into shape. Boxing training workouts use your entire body when you punch correctly.

Boxing exercises use your legs, hips, core, shoulders and arms.  Hence, your entire body throws the best punching technique.  Want to lose weight, get into fighting shape and learn pro-boxing basics at the same time?  We recommend you checking out BOX YOUR WAY SlIM


The Boxing Video Below Will Teach You Basic Boxing Exercises While Helping Your Burn Calories.


Doug Bennett, Top American Fitness and Boxing Trainer, gives you a glimpse of his one-of-a-kind system that allows you to get all the fat burning benefits of boxing training at home.  This workout is similar to what Top Models pay him thousands of dollars to get runway ready.  Jen, a beta participant used his new program, BOX YOUR WAY SLIM, right at home to get ready for her wedding.  She lost 26 pounds within 3 months by simply following his program that combines workouts just like the one below with his body transforming weight training workouts.  The best part of his program, he teaches you real boxing techniques similar to the skills he trains some of his Pro-Boxing fighters.  Try this workout below and listen to his tips throughout the fitness boxing workout.

All you need is 2 (1-2 lb. dumbbells).  You can follow along and perform this workout anywhere without the need of a heavy bag or gloves.


MAKE SURE TO COMBINE THIS WORKOUT  BELOW WITH THIS LEG WORKOUT here.

READY TO COMPLETE YOUR WORKOUT TO GET FIT?

Make sure to combine this cardio fitness boxing workout with the leg workout he created >> here.

If you want to learn Doug Bennett’s Complete System to punch away the fat, learn boxing and get amazing weight loss and fitness results, click below:

Discover how Top Models Get Runway Ready using Doug Bennett’s Boxing System, BOX YOUR WAY SLIM

Want to see more workouts like this?  Please comment below and share if you like it.

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BEST HOME WORKOUT FOR WOMEN TO GET FIT AND LEAN LEGS

By
root
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Want to shape and tone your legs right at home? Here’s one of the best home leg workouts to help you get the legs you desire.
Finding the best at home leg workout isn’t easy.  There are so many different home workouts  but very little are created by a Top American Trainer for Free.  Below, is a home workout that was created for women to get fit, lean and strong legs right at home.   No, it’s not just burpees, squats, mountain climbers like every other copy cat workout on the market.
 Doug Bennett, Top American Trainer and Creator of both Fitgirl App Pro on iTunes and BOX YOUR WAY SLIM wants to show you that at home leg workouts can be very effective to helping you get the results you desire.  See how a top trainer puts a workout together and compare it to P90X or the most popular 20 minute workout.  Guarantee this home workout for your legs below will blow them away.
He admits that working out at a gym can be more effective than training at home because of it’s array of equipment gives more options.  Yet, the right workout plan is key to getting 10x the results.
WARNING:
Always, consult with your medical professional before starting this exercise or any exercise program.  These workouts are for informational purposes only and NOT a personal prescription.  Please, perform at your own risk.
  • Please give each exercise your best effort.
  • Cardio: train with intensity.
  • Weights: keep good form and challenge yourself with heavier weights.
  • Advanced: You should be struggling towards the end of each set.
  • Beginners should use light weights!
  • BEGINNER / ADVANCED will be to right of each exercise
  • Perform each circuit before moving onto next circuit
  • If you’re very limited on time, just do 3 sets (3x) of each
  • Each circuit perform top to bottom and repeat as written
  • I created a link in blue for exercises to view for form, tap exercise to view
HERE’S YOUR HOME WORKOUT FOR LEGS BELOW:
CIRCUIT 1
  1. Jump Rope  or Jumping Jack with fist                       1 minute / 2 minutes
  2. Squat with Db (heaviest you can do)                          20 reps / 25 reps (i.e. 30lb)
  3. Stand Ups                                                             15 each leg / 25 each leg
  4. Star Jumps                                                            20 Reps / 50 Reps
  5. Run High Knee 1 minute or Jog 1/4 mile and Sprint back      1x/ 2x
Repeat all 5 ( beginner 2-3x, advanced 5x)
 =======
CIRCUIT 2
  1. Skating                                                                 1 minute / 2 minutes
  2. Clapping Push Ups, knees                                      10 / 15-25
  3. Step Ups On Bench Or Block (12-14 inches)              10 each leg / 15 each leg holding 10-15lbs dumbbell in each hand
* step ups: keep the right foot on platform entire time.  Step Up with left foot, lock out knees, stand tall, step back down with left foot and back up, repeat until all reps finished and then switch to right foot and do  the same. Make sure to push off the heel thats on the platform to stand up.  Hold dumbbells to you side with straight arms.
Repeat all 3 (beginner 2-3x, advanced 5x)
==========
CIRCUIT 3
1, Burpees w a 10 high knee runs                                   10-15 / 50
* Make sure to let your entire body hit the ground and press off palms of hands hard to jump up into a SQUAT!
Take Your time and don’t rush.
 Have a lower back injury or cant do burpees?  Do Jumping Squats instead!
2, Run High Knee                                                         2 minute / 2 minutes
Repeat both, (beginner 1x, advanced 1x)
=========
Circuit 4
Perform Preferably with bag and gloves to get the biggest impact.
No bag or gloves? use 1 lb weights or just a closed fist.  Try to use good form.
Want to buy a bag? see below for best bag and price
click here (best for kicking and punching): xxl
click here (for punching) : wavemaster
Want to get more boxing workouts like Toby’s ? Click here >> YES, I LOVE BOXING FITNESS WORKOUTS
=========
Share with a friend and comment below if you give this workout a try!
 
 

How To Get Tone and Firm Legs At Home.

By
root
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Joining a gym to get a great workout isn’t always needed as long as you have a great workout to help firm and tone your legs right at home.

Yep,  right plan can help you get the amazing legs you desire.  Doug Bennett, Top American Trainer shows you a simple leg workout circuit to

help you get firm, tone and nicely shaped legs right at home with little equipment.

Daily Fit Action for your legs and bum.

Perform 1 Fit Action a day and they all add up to a Fitter You!
 
Warning: These workouts are for informational purposes only. Perform at your OWN Risk and always consult with your medical professional before starting any exercise program.  This is not a personal training prescription as some or all exercises may cause harm or injury to an past injury.  Always stop immediately when you feel dizzy, faint or sick and call for help. 
 
Beginners / Advanced
How to perform: Start at 1 and proceed to # 4 and repeat 1 to 4 for number of sets as written at own risk!
 
Fit Action Leg Circuit
1.  Goblet Squat 
beginner 3-4 sets x 20 reps (10-20lbs)  /  advanced 6 – 10 sets x 15 reps (20-50lbs)
Advanced start with heaviest you can perform 4-8 reps then drop down to lighter weight to finish 15 reps.
2.  Plie Pulsing Squat
beginner 3-4 sets x 25 reps (10-15lbs)  /  advanced 6-10 sets x 25 reps (20-30 lbs)
3.  Pulsing Lunges
beginner 3-4 sets x 20 reps each leg   /   advanced 5 – 6 sets x  25 reps each leg
4.  Jumping Squats (advanced only with medicine ball or dumbbell)
beginner 2-3 sets x 10 reps  / advanced 5 – 6 sets x 15-20 reps (10- 25 lb medicine ball)

See Video Demo For Instruction:
VIDEO
 
Oh, don’t have enough time? Then just follow the beginner level but use heavier weights and add 30 seconds of high knee explosive running in between each exercise.
 
Oh, want to make it harder?  Between each exercise add 30 seconds of mountain climber for the first circuit, second circuit replace mountain climber with 10 burpees, third circuit replace burpees with 15 star jumps, fourth circuit replace star jumps with 30 seconds of running jump rope or 25 jumping jacks, fifth circuit replace jump rope with 1 minute of straight punches to a heavy bag or straight front kicks…
Shall we keep going?  Good add a 3-5 mile run.
 
Oh, you’re at the gym?  ok, add this circuit after you do 4 sets heavy bar squats 6-10 reps, leg press 4-6 sets of 20 reps @ 70% max.  By the way, I’d keep the circuit to a max of each exercise to 4 sets.  Then I’d do 20 minutes of stair stepper.
 
Now you’ll see the difference between Hollywood trainers and Top American Trainers who run under the radar…
 
Circuit Developed By:
Doug Bennett
Top American Trainer
27 Years of Training Top Models, Pro and Olympic Athletes
———————————-
Fitgirl app: app to transform your body using minimal equipment
 

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How to get a tone and lean upper body workout right at home.

By
root
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Ready to burn calories and get a tone, strong and fit upper body workout.  Well, here’s a simple to follow process to tone and lean upper body workout that works your arms and upper body with little weights needed that you can do right at home.

This can be done while the kids are sleeping early in the morning, lunch break or anytime you have 20-30 minutes.

As always, consult your medical professional before starting tone and lean upper body workout program.  Perform at your own risk.

You’ll need a few dumbbells (5, 10, 15, 20) and a fitness band (red or blue).

Try. Share and Comment After…

Your Upper Body Home Workout:
1. High Punches, no weight 1 minute
2. Mountain climbers 1 minute
3. Overhead Tricep Press 20
4. Kick Back with dumbbell 5 reps right, 5 reps left for 1 minute no rest
5. Kick Back with band (red or blue) 30 reps both right and left
6. 5 jumping jacks walk down fast on hands to 3 push ups, walk up fast repeat 1 minute
7. High Punches with 2-3 lbs 1 minute
8. Regular Curl 5 reps > Hammer Curl 5 Reps > Concentration Curl 5 reps each side
9. Band Curls 30 sec – 1 minute as fast as you can keeping elbows to side
10. Mountain Climber 25 each side > Jumping Jacks 25 > Burpees with a star 25
 
Repeat all 2-4x

For more advanced arm shredding workouts check out www.boxin15online.com

5 best Workout tips to get Flat and Sexy abs you can do at the gym or home.

By
root
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Here is the specification of 5 best workout tips to get flat and sexy abs.  No ab exercise alone will give you six pack abs.  Your best solution on how to get flat and sexy abs Is performing a consistent workout program that consist of

  1. a Lean Diet consisting of lean protein, complex carbs, greens, veggies and minimal fruit with lots of water.   Fasting and carb cycling works to speed your metabolism.
  2. 3-4 days of weight training combining heavy weights with lighter weights from low to high reps.
  3. 4-5 days of cardio training consisting of short and fast high intensity intervals and longer endurance training with intermittent sprints type activity.  Both boxing and long distance running together work great.  Boxing (Www.boxin15online.com) includes fast burst of punching coupled with jump rope and body resistance exercises.  Long distance running or speed walking longer then 45 minutes works best for calorie expenditure and fat burning on an empty stomach.
  4. 7-8 hours sleep and less stress.
  5. 3-4 days of an ab exercise plan that hits all areas of your abdominal area.

Below is an easy to follow but very challenging ab workout you can try at your own risk.

AB CIRCUITto get flat, sexy abs
Try at own risk

Beg= beginner Adv = advanced

  • Roll ups: beg 25 adv 50-100
  • Superman: beg 30 sec adv 1-2 min
  • Skate: beg 1 min adv 2-3 min
  • Ball plank: beg 1 min
  • Ball plank w roll out : 1-2 min
  • X-body mt climber:beg 1min adv:2 min
  • Fitness Ball raises:beg 10 adv 25
Advanced repeat all again
 
To get an entire home program concerning the best workout tips to get flat sexy abs that shows you how to get in the perfect shape ever right at home combining both
high level fitness boxing and pro-level weight training, check out www.boxin15online.com

 

 

Quick Shoulder Toning Circuit for home or the gym.

By
root
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0

Want shoulders that are tone, sculpted and strong?  Here’s a quick shoulder toning circuit for home or gym that takes a few sets of dumbbells, 3-5 inch elevation and some motivation.  The key to this circuit is the drop set from heavy to lighter weights which gives you resistance to cause your muscle fibers to engage for growth i.e. tone and shape.  Plus, the push ups on elevation and the weight of your body on your arms while mountain climbing adds endurance to your deltoids.  Hence, all three exercises in a row will drastically change your shoulders to look fit and tone.

Beginners will perform 2-3 rounds with lighter weight.

Advanced will perform 5-6 rounds with heavy to moderate weight.

Here’s the circuit at your own risk:

1) Shoulder press 20 reps done in a drop set manner (heavy to light):
2-3 reps 90 % max
5-8 reps 80% max
Remaining reps to 20 total 60-70% max

2) elevated push ups ( make sure your in balls of feet or knees over your hands 5-10 reps ( all the way down and pushing through triceps off
Palms)

3) mountain climbers 10-30 each side. Front foot must dig into the ground at same time as back! Should be a pounding sound, don’t leave front foot dangling in air. Keep hips low and stay over arms . Also, keep abs tight entire time.

Again , advanced use heavier weight, repeat 5-6 circuits and your rest in between with an ab exercise i.e  hanging leg raises 20-50 reps.

This is only a small and quick shoulder toning circuit for home or gym of the entire workout.

To complete this shoulder workout add these exercises side raises, front raises, bent over raises and boxing.

To get more workouts you can do anywhere in 15 minute interval blocks… See www.boxin15online.com

 

 

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