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    Quick Workouts: The Best 17 Minute Workouts & Exercises: Fit Expert Series
    Quick Workouts: The Best 17 Minute Workouts & Exercises: Fit Expert Series
    Quick Workouts: The Best 17 Minute Workouts & Exercises: Fit Expert Series
    Ebook339 pages14 hours

    Quick Workouts: The Best 17 Minute Workouts & Exercises: Fit Expert Series

    By Fit Expert Series

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    About this ebook

    Quick Workouts The Best 17 Minute Workouts & Exercises
    Fit Expert Series

    Is it possible to get a productive workout in under 20 minutes?
    Yes…very much so.

    In this book of quick workouts you will find 12 very powerful training sessions that last no longer than 17 minutes. Within those workouts each will provide just the right amount of exercises for you to follow in order to achieve the look you want from your body.

    All the workouts and exercises in this book have been created by 9 fitness experts. Each expert has provided you with their tips, tricks and techniques for achieving a particular fitness, shaping and weight loss goal.

    The book is split into three workout sections focusing on three main areas of the body that the majority of people want to change.

    The three sections are:
    17 Minute Workouts For Fat Burning – Includes exercise routines for weight loss via fat burning.
    17 Minute Workouts For Your Core – Includes exercises for strengthening your core which in turn will make your workouts more effective.
    17 Minute Workouts For Your Butt & Thighs – Packed with amazing exercises to help shape and tone those lower areas of your body.

    You essentially have a full body workout right here. You can pick and choose which areas you want to work on. You can mix and match the exercises and workouts or just focus on a specific goal using specific exercises.

    The routines in this book are designed for you to fit around your daily schedules. You can follow each routine one after the other or you can create your own routines using the exercise methods provided.

    The information, workouts and exercises in this book will help you to tailor make a routine that will not only fit into your daily schedule but also help you to achieve the body you have always wanted.
    17 minutes is all you need!

    LanguageEnglish
    PublisherAndy Charalambous
    Release dateDec 9, 2016
    ISBN9781540182357
    Quick Workouts: The Best 17 Minute Workouts & Exercises: Fit Expert Series

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      Book preview

      Quick Workouts - Fit Expert Series

      INTRODUCTION

      These days people are just too busy to spend any length of time working out. Many years ago it was normal for someone to spend up to two hours on exercises every other day to stay trim and keep fit.

      That may have been the in thing back then but it certainly not the case today.

      These days people want workouts that are not only productive but also last no more than 20 minutes. We seem to be so busy with our lives that we just don’t have the time to spend two hours in the gym anymore.

      So is it possible to get a productive workout in under 20 minutes?

      Yes...very much so.

      In this book of quick workouts you will find 12 very powerful training sessions that last no longer than 17 minutes. Within those workouts each will provide just the right amount of exercises for you to follow in order to achieve the look you want from your body.

      All the workouts and exercises in this book have been created by 9 fitness experts. Each expert has provided you with their tips, tricks and techniques for achieving a particular fitness, shaping and weight loss goal.

      The book is split into three workout sections focusing on three main areas of the body that the majority of people want to change.

      The three sections are:

      17 Minute Workouts For Fat Burning – Includes exercise routines for weight loss via fat burning.

      17 Minute Workouts For Your Core – Includes exercises for strengthening your core which in turn will make your workouts more effective.

      17 Minute Workouts For Your Butt & Thighs – Packed with amazing exercises to help shape and tone those lower areas of your body.

      You essentially have a full body workout right here. You can pick and choose which areas you want to work on. You can mix and match the exercises and workouts or just focus on a specific goal using specific exercises.

      The routines in this book are designed for you to fit around your daily schedules. You can follow each routine one after the other or you can create your own routines using the exercise methods provided.

      The information, workouts and exercises in this book will help you to tailor make a routine that will not only fit into your daily schedule but also help you to achieve the body you have always wanted.

      17 minutes is all you need!

      Contents

      INTRODUCTION

      SECTION ONE:

      17 MINUTE WORKOUTS FOR FAT BURNING

      WORKOUT 1

      Staying Fit on Vacation – In Under 17 Minutes!

      Less time + higher intensity

      You can’t out-exercise a poor diet

      If you are worried about drinking your calories

      When you go out to eat

      Setting yourself up for success

      Warm Up

      The Workouts

      You Gotta Tabata

      Circuit Workouts:

      Couplet Workouts:

      Other Workouts

      Playground Circuit

      Airport Workout

      Family Workout I

      Family Workout II

      Cool Down

      WORKOUT 2

      Fat Burn Baby Burn!

      Here is an explanation:

      WORKOUT 3

      Simple Daily Fat Burning Exercises

      Full Body Fat Blast!

      WORKOUT #1

      WORKOUT #2

      WORKOUT 4

      Improve the Way you Look & Feel – 17 Minutes a Day Workouts

      Are you Ready to make this change?

      Real Life Story:

      Making Time for Your Health

      Are you ready to embrace new habits?

      Real Life Story:

      Age is just a Number

      Real Life Story:

      Are you ready to plan your success?

      So what should I eat?

      What workout is best for me?

      WORKOUT 5

      How to Achieve Anything in Life

      Your Why

      Start with better materials

      The 17 Minutes a day training program

      You Can Do It

      The 17 Minutes a Day Workout Video Library

      Soft Tissue Work:

      Exercises Index:

      SECTION TWO:

      17 MINUTE WORKOUTS FOR YOUR CORE

      WORKOUT 6

      Smart, Simple, Effective – A Guide to a Perfect Core

      Choosing the Right Exercises

      Core Anatomy

      Top Three Tips:

      Core Nutrition

      Top Three Tips:

      Core Design

      Top Three Tips:

      Sample Core Exercises/Programs

      Program One Exercises

      Beginner Exercises

      Intermediate Exercises

      Advanced Exercises

      17 minutes to Perfection- Workout 1

      Program Two Exercises

      Intermediate Exercises

      Advanced Exercises

      17 minutes to Perfection Workout 2

      Conclusion

      WORKOUT 7

      Are you Engaged Yet?

      What is the Core?

      Breathing Properly is Important

      Exercise 1 – Practice Breathing

      Exercise 2 – Standing Core Work

      Exercise 3 – Seated C

      Exercise 4 – Standing Crunches

      Exercise 5 – Standing Rotation at Wall

      Exercise 6 – Reclined Seated Twist

      Exercise 7 - Full Body Rock

      Notes About Diet

      WORKOUT 8

      S.U.C.C.E.S.S – Expect It!

      Stages of the Core Development

      TRX Set-up Positions

      WORKOUT 9

      Work your Core Anytime & Anywhere

      SECTION THREE:

      17 MINUTE WORKOUTS FOR YOUR BUTT & THIGHS

      WORKOUT 10

      Amazing 17 Minute Butt & Thigh Exercises

      Workout #1-Strength Work

      Workout #2-Toning Work

      Workout #3-Ground Work

      WORKOUT 11

      Develop that Butt – Motivation, Science and Realism!

      MOTIVATION - FOUNDATION FOR SUCCESS

      SCIENCE—Understanding the BUTT

      What Do The Butt Muscles Do?

      What Movements Actually Develop Butt Muscles?

      REALISM—KEEP THE FOG OUT

      What Does All This Mean????

      Exercise Progressions

      WORKOUT 12

      The Holy Grail of a Woman’s Body

      ABOUT THE EXPERTS

      WORKOUT 1

      WORKOUT 2, 8 & 11

      WORKOUT 3 & 10

      WORKOUT 4

      WORKOUT 5

      WORKOUT 6

      WORKOUT 7

      WORKOUT 9

      WORKOUT 12

      SECTION ONE:

      17 MINUTE WORKOUTS FOR FAT BURNING

      There are a number of contributing factors that can help a person in their fat burning endeavors. Nutrition and exercise play the biggest part; then there is genetics, lifestyle, mental health, motivation, persistence, determination and even faith in one’s abilities.

      Fat burning is created with a recipe of all the right ingredients. At least 85% of those are from nutrition and exercise but it is still important to maintain good mental health, keep motivation and determination high as well as avoiding a lifestyle that could be damaging to your body and mind.

      What about time?

      Yes, that is a factor. Over the last few decades the world has gotten in a bit of a hurry. We demand more and we want those demands met three hours ago!

      Longer hours at work, taking care of all your children’s needs, cooking and cleaning; who has time to do an hour of fat burning exercises?

      Well, you don’t need to do an hour of exercises. Hell, you don’t even need to do 30 minutes of exercises.

      All you need is 17 minutes!

      Surely that can’t be so? I hear you cry.

      Well, yes it is so; and don’t call me Shirley!

      There are a lot of different styles and techniques that can help you burn fat or lose weight, ( a term people use a lot), but the safest way to do it is by following a proven strategy created by a health and fitness expert.

      In this section you will find fast fat burning advice from not just one but a number of fitness experts.

      This gives you a varied choice of exercises and workouts that you can follow throughout your week without ever getting bored.

      You don’t need to join a gym, you don’t need to spend tons of money on equipment, you don’t even have to be in your own home.  All you need is 17 minutes of your time and a determined focus to get the exercise routines completed to the best of your ability.

      Each trainer in this section has their own methods of training so you can either follow the advice of one trainer or mix and match exercises and advice to create your own workouts.

      For less than 20 minutes a day you can teach your body to burn fat more efficiently during and even after you stopped training.

      So, break out your egg timer, set it for 17 minutes, (or more if you want to train for longer), and get focused for fat burning!

      WORKOUT 1

      Staying Fit on Vacation – In Under 17 Minutes!

      Before you begin...

      This chapter will focus on short, effective, fat-burning workouts that can be done anywhere, particularly on vacation.  Most of the workouts in this chapter require no equipment; the few pieces that are suggested can be easily found in your environment, allowing you to work out anytime, anywhere! 

      Functional Movement

      There are two keys to weight loss: nutrition and fitness.  We train our clients using functional movements.  Functional movements are those rooted in biomechanics that make up the movements our bodies engage in every day. 

      Movements like squatting to pick something up from the floor, lifting a grocery bag into the trunk of a car, and running.  Generally we look to involve the entire body, as opposed to traditional weight-lifting, which often concentrates on a specific muscle group or isolates an individual muscle. 

      Our bodies are not designed to move in a singular direction.  They move up down, left and right, forwards and backwards.  We bend at the hips, we rotate at the torso, we extend our spines - focusing on multi-planner, functional movements will strengthen your body’s core muscles, enhancing your ability to move, and your overall fitness and physique. 

      In order to achieve a weight loss goal, one must do a certain amount of movement at a certain level of intensity.  Moving efficiently and safely requires a certain amount of functional ability. 

      It is often not enough to just move your body (to quote the beautiful Beyonce) - often how we move can get in the way of our ability to sustain a fitness regimen - and ultimately achieve our weight-loss goals. 

      Functional movement combines the forces of the brain and the body, resulting in more efficient movement of your muscles and joints. 

      Think about picking up a piece of carry-on luggage from the ground as you put it in an overhead compartment on an airplane. 

      You need to first get the bag off of the ground. Once the bag is off the ground, you use muscle groups in your core, arms, and even legs to bring the bag to chest height, after which you are better able to reposition your hands as you rotate at your torso and hoist the bag overhead and into the compartment. 

      You may not realize it, but you have already started off your vacation with a full-body, functional movement.  This act of putting your bag into an overhead compartment is a combination of several skills.  Simplified, you have performed a deadlift as you picked your bag up off of the ground.  Next you performed a clean in order to get the bag to chest height.  From there, your torso rotates, as your arms press the luggage overhead. 

      And the entire time you were performing these movements, your brain was sending signals to your body to make it all happen without injury. 

      Integrating functional movement into your fitness routine can increase strength, develop cardiovascular and muscular endurance, speed, balance, agility, among many other fitness principals.

      Functional fitness is an extremely effective tool for weight loss.  Using functional movements can increase and improve the amount of work you can perform in any given session. 

      If, over time, you improve the way you move, you can start to increase the load you are moving, and do so more efficiently.  If your movement patterns are limited, you may be working hard, but your work will not pay off in the same way. 

      Training using functional movements is a smarter way to train.  Smarter training almost always produces better results than just training

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