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CARDIO BLAST
Introduction: This cardio blast workout is about 25 minutes long and involves advanced, high impact exercises designed to get your heart rate up very high.  Proceed with caution! Beginners:  This is an advanced workout, though you can substitute lighter moves (marching in place, walking a flight of stairs, etc.).  You can also modify the suggested time for each move. Intermediate/Advanced: Perform each exercise one after the other, resting when you need to. Modify according to your fitness level...the time given for each move is just a suggestion--go longer or shorter if you need to. Sip ("bere un sorso di") water throughout the workout. When you get tired, walk in place (don't stop moving). Monitor your intensity! It should be between 6-9.
Warm up Warm up for two or more minutes with light cardio, such as step touches (as shown).  Really use your arms to get your heart rate going.
Side Lunge with Windmill Arms Stand with legs wide, arms straight out to the sides and parallel to the floor.  Bend the right knee into a side lunge and bring the left arm down towards the foot.  Repeat on the other side, lunging from side to side and bringing opposite arm towards foot.  The faster you go and the lower you lunge, the harder it is.  Repeat for one minute.
Jogs Jog in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for one minute.
High Jogs As you jog, bring your knees up high, to waist level if you can. Try not to lean back too far. Repeat for one minute.
Speed Skaters Jump from side to side, landing on one leg and swinging the arms with each jump.  This is a lateral move, so keep your body low to the ground, knees bent and don't jump up too high. Repeat for one minute.
Heel Digs Start with feet together. Jump up and land on right leg with the left heel straight out in front of you on the floor. Jump up and switch legs, bringing the right heel in front of you. Keep the body low to the ground--the higher you jump, the harder it is.  Repeat for one minute.
Jumping Jacks Do jumping jacks for one minute.
PlyoJacks Begin with feet together and jump up, taking feet out to the side, landing in a low squat. Jump up and bring feet back together (a very slow jumping jack). Swing your arms overhead to add intensity. Do this move for 30 seconds, rest for a few seconds, and repeat for another 30 seconds.  This is a tough one!
Ice Breakers Begin with feet wide. Jump up and land in a wide squat while swinging your right arm around, over your head and down in a chopping motion. Repeat the jump, chopping with your left arm. Repeat for one minute.
Jogs Jog or march in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block.  Repeat for one minute.
Squat-Thrust Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement,  jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, march in place for 8 counts for brief recovery, repeat 6 more times.  This is a tough one!
Cross-Country Ski Begin with feet together. Jump up bringing the right foot forward, left foot back. Quickly switch feet while alternating the arms with the legs (left arm comes up when right foot goes back). Repeat for one minute.
March in Place Aren't you tired? Take a minute, catch your breath.
Jump Kicks Stand with feet together. Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg (in a knee-up-kick pattern). Repeat for 30 seconds and then switch, bringing the left knee up and kicking out with the right leg, repeating on this side for 30 seconds.
Plyo-Lunge Begin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles.  Jump up and switch feet in the air, landing in a lunge with left foot forward, right foot back.  Repeat for 30 seconds, rest and do it for 30 seconds more. This is a tough one!
Side Kicks Stand with feet together. Transfer your weight to the right leg, making sure your foot is out at an angle to protect your knee. Bring the left knee up and in towards the body as you look to the left, leaning the torso to the right. Extend the left leg out in a kick without locking the knee. Lower back down and repeat on the other side, alternating sides for 1 minute. If you've never tried kickboxing moves before, skip this one.
Front Kick with Squat Stand with feet together. Bring the right knee up and extend the leg in a front kick (don't lock the knee!). Lower down into a low squat (knees behind toes) and then kick with the left leg.  Repeat (right kick, squat, left kick) for 1 minute.
Lunge with Chop Step forward with right foot into a low lunge (front knee behind toe, both knees to 90 degree angles) while simultaneously bringing left arm down towards the floor in a chopping motion.  Step back and repeat for 30 seconds. Switch to the other side and repeat for another 30 seconds. This is a tough one!
March or Jog in Place, 1 minute
Power Jumps This is your last exercise! Begin with feet together. Bend the knees and jump as high as you can while circling your arms overhead. Land with soft knees in a squat and repeat for 1 minute.
Cool down with some light walking and stretching
TOTAL BODY STRENGTH FOR BEGINNERS
The total body workout below is specifically for beginners who have never lifted weights or who haven't lifted weights in a long time. Take your time with the exercises and modify them to fit your needs.
See your doctor before you begin any exercise program if you have any injuries, illnesses or other conditions Begin with a 5-10 minute warm up of light cardio (walking in place, etc.) Perform each exercise for 10-16 repetitions, resting when you need to Start with light weights (or no weight) until you've mastered each exercise. If this is too easy or you're ready to progress, try total body intermidiate / Advance, which contain more difficult exercises. Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts. For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet.
Floor Squat (A) Stand with feet wider than shoulders and place hands on the floor, ball or a chair (depending on flexibility). (B) Bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes.
	Wall Push Up (A) Stand a few feet away from a wall and place hands on wall at shoulder level, a few inches wider than shoulders. (B) Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall until elbows are at 90 degree angles.
Assisted Lunge (A) Stand in split stance, feet about 3 feet apart using a chair for balance. (B) Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up. Repeat for all reps and switch legs.
	Rear Delt with Good Mornings (A) Bend at the waist, hands resting on ball or chair for support (if needed), torso parallel to the floor and knees slightly bent. Raise arms out to the sides to shoulder level like an airplane, palms facing down and squeeze the shoulder blades together. Keeping abs in, straighten torso until you're standing upright.
Ball Deadlifts (A) Stand in front of ball, bend knees slightly and tip from the hips to lower your torso towards ball. (B) Grab the ball and keeping back flat and abs in, roll the ball up the legs straightening the torso and squeezing butt until standing. Do NOT round the back or change the angle of the knees. All movement begins at the hips and everything else should stay in place.
	Bicep Curl with Lateral Raise Stand with feet hip-width apart holding light dumbbells in front of thighs, palms out. (A) Bend elbows and bring weights towards the shoulders (without swinging). (B) Lower back down, turn palms until they face each other and (C) lift straight out to the sides stopping at shoulder level and keeping elbows slightly bent. Lower and repeat.
Tricep Press (A) Stand with feet hip-width apart, holding a light dumbbell in both hands. Extend arms overhead, elbows next to ears, arms straight. (B) Bend elbows and slowly lower weight behind you until elbows are at 90 degrees--keep the elbows in and right next to ears. Contract triceps and straighten elbows to beginning.
Crunches Lie on your back with your hands crossed across your chest or supporting the head, knees bent. Contract abs to lift shoulders off the floor, bringing  rib cage towards the pelvis. Hold for two counts, then lower slowly to the starting position. Repeat.
	Oblique Crossover Crunches Lie on your back and cross right foot over left knee. Lift shoulder blades off the floor and curl left shoulder towards right knee, contracting the right side of waist. Lower and repeat on the same side before switching sides.
INTERMEDIATE TOTAL BODY STRENGHT
See your doctor before you begin any exercise program if you have any injuries, illnesses or other conditions Begin with a 5-10 minute warm up of light cardio (walking in place, etc.) Perform each exercise for 10-16 repetitions, resting when you need to Start with light weights (or no weight) until you've mastered each exercise, then choose a weight heavy enough that you can ONLY complete the desired number of reps. If this is too easy or you're ready to progress, try Advance total body, which contain more difficult exercises. Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts.  For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet.
Squat with Dumbbell (A) Stand with feet wider than shoulders and hold a heavy dumbbell in both hands. (B) Bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes. Push through the heels to raise back up and repeat.
	Modified Push Up Come onto all fours, hands a bit wider than shoulders, lower body resting on knees. Pull the abs in and, keeping back straight, bend elbows and lower body towards the floor until elbows are at 90 degree angles. Push back up and repeat.
Assisted Reverse Lunge (A) Stand with feet together, holding onto a bar or wall for balance (B) Step back about 3-4 feet and bend both knees, lowering into a lunge. Don't allow front knee to bend over the toe. Push back to starting position and repeat. Try not to push with the back foot--use front leg to pull your back leg in.
	Chest Press (A) Lie on a step, bench or floor with weights a few inches above the chest, elbows even with bench. (B) Keeping abs tight, exhale and push arms up overhead--keeping weights a few inches apart. Don't lock elbows. Lower back to start and repeat.
Deadlifts (A) Stand with feet hip-width apart, knees slightly bent, weights in front of thighs. (B) Keeping back flat and abs in, tip from the hips and lower torso towards the floor, keeping hands close to legs, shoulders back. Squeeze through glutes and hamstrings to raise back up. All movement is from the hips. Do NOT round the back.
	Bilateral Dumbbell Rows (A) Bend over, with torso parallel to floor or at 45 degree angle, abs in and knees slightly bent. (B) Bend arms and bring elbows towards ribcage, contracting the muscles of the lats (outer back). Lower arms and repeat.
Outer Thigh (A) Holding on to a chair for balance, bend right knee to 90 degrees. (B) Keeping body upright, lift bent leg straight up until it's parallel to the floor. Slowly lower back to start and repeat on each leg. For added resistance, use 1-5 lb ankle weights or a resistance band.
	Tricep Kickbacks (A) Stand with feet hip-width apart and bend at the waist until back is parallel to floor. Pull the elbows up next to torso.   (B)  Keeping elbows static, straighten arms by contracting triceps. Lower and repeat.
Barbell Bicep Curl (A) Stand with fit hip-width apart holding body bar, barbell (or dumbbells in front of thighs, palms out. (B) Bend elbows and bring weights towards the shoulders (without swinging). Lower back down and repeat.
This workout is a progression from the Beginner/Intermediate Total Body Workout.  It includes more advanced exercises and incorporates a barbell ("bilanciere") into many of the exercises.  If you don't have a barbell you can continue to use dumb-bells ("manubrio" - sport). See your doctor if you have any injuries or medical conditions. Begin with a 5-10 minute warm up of light cardio (walking in place, etc.) Perform each exercise for 1-3 sets of 10-16 repetitions. Rest for 30-60 secs between sets Use enough weight that you can ONLY complete desired number of reps For shorter workouts, split this into separate upper and lower body workouts  ("allenamento"). Do this workout 2-3 non-consecutive days a week, taking at least one day of rest between workouts.  For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet.
Squat with Barbell Stand with feet wider than shoulders with barbell resting on meaty part of shoulders.  Bend knees and, keeping chest up, lower into a squat. Keep abs in and the knees behind the toes. Push through the heels to raise back up and repeat.
Walking Lunges Stand with feet together, and step right foot forward into a lunge, taking both knees to 90 degrees. Step together with left foot and then lunge forward with left foot into a lunge. Continue, alternating legs, for the length of the room. Don't allow front knee to bend over the toe.
Deadlifts  Stand with feet hip-width apart, weights in front of thighs. Keeping back flat and abs in, tip from the hips and lower torso towards the floor, hands close to legs, shoulders back. Squeeze glutes and hamstrings to raise back up. All movement is from the hips, so don't round the back.
One-Leg Extension on Ball This is an advanced exercise so use caution.  Lie face up with ball under upper back, knees bent, hips lifted into a bridge position.  Maintaining balance (if you can!) extend right leg until it's parallel to floor. Bend knee and repeat before switching sides. Make it easier by propping ball against the wall or place fingertips on floor for balance.
	Push Ups Begin in pushup position on hands and toes, hands a bit wider than shoulders. Keeping abs braced, bend the elbows and lower into pushup until elbows are about 90 degrees. Don't sag in the middle! Push up and repeat.
	Barbell Chest Press Lie on a step, bench or on the floor and hold bar (or dumbbells) a few inches above the chest. Keeping trunk braced, exhale and push weight up overhead without locking elbows. Lower down and repeat.
	Bent over Barbell Rows Holding a barbell (or dumb-bells), tip from the hips and bring the torso to about 45 degrees or parallel to the floor (harder), knees slightly bent. Bend arms and bring elbows towards ribcage, contracting the lat muscles (outer back). Keep the abs braced throughout movement. Lower and  repeat.
	Dumbbell Pullovers Lie face-up on a bench or ball (harder) and hold a medium to heavy dumb-bell straight up over chest. Keeping your back against the bench and using control, slowly lower the weight behind your head, arms slightly bent, until you're level with the bench. Squeeze your back to pull the weight back up to start.
	Triceps Dips Sit on a bench or chair with hands resting next to thighs. Push up and bring the hips out, butt just brushing the bench, knees bent. Bend the elbows and lower body down (staying close to bench) until elbows are 90 degrees. Push up and repeat. Straighten the legs for more intensity.
	Triceps One-Armed Pushup Lie down on left side, hips and knees stacked. Wrap the left arm around torso so that left hand is resting on the right waist. Place the right hand on the floor in front of you, palm parallel to the body. Squeeze the triceps and push your body up. Lower and repeat before switching sides.
	Barbell Bicep Curl  Stand with fit hip-width apart holding bar (or dumb-bells) in front of thighs, palms out. Bend elbows and bring weights towards the shoulders (without swinging).  Lower back down and repeat.
	Hammer Curls on One Leg In standing position, lift the left leg off the ground and balance on the right leg. With palms facing in, bend elbows and bring weights towards shoulders without swinging the elbows. Lower back down and repeat. For the next set, balance on the other leg.
Perceived Exertion Scale
When exercising, you should monitor your intensity to make sure you're not working too hard. One way to do this is by using a Perceived Exertion Scale. For most workouts, you should stay somewhere between Level 5 and Level 6. For high intensity interval workouts, your recovery should be around Level 4 or 5, and your intense interval should not go above 9. For longer, slower workouts, keep your PE at Level 5 or lower. Level 1:  I'm watching TV and eating bon bons. Level 2:  I'm comfortable and could maintain this pace all day long. Level 3:  I'm still comfortable, but am breathing a bit harder. Level 4:  I'm sweating a little, but feel good and can carry on a conversation effortlessly. Level 5:  I'm just above comfortable, am sweating more and can still talk easily. Level 6:  I can still talk, but am slightly breathless. Level 7:  I can still talk, but I don't really want to. I'm sweating like a pig. Level 8:  I can grunt in response to your questions and can only keep this pace for a short time period. Level 9:  I am probably going to die. Level 10: I am dead.