Getting ready to start a new fitness program or looking for some help. Let BN2 Fitness help you get started.
Here are some training tips and guides.
No time is no excuse for skipping your workout. If you can spare 10 minutes, you can fit in an effective cardio and strength session—in just five moves—to keep seeing results!
You'll need: A set of dumbbells (try between 5-15 pounds, depending on your fitness level).
Workout details: Do 1 set of the prescribed number of reps for each exercise in succession, without rest between moves. Once you've completed all five moves, repeat the entire circuit 1 more time for one serious 10-minute sweat session.
Lunge, Curl, and Press
Stand with feet together, holding dumbbells. Step your right leg back into a reverse lunge as you reach the weights down on either side of your left foot.
Step your right foot back in to your left and return to standing as you perform a biceps curl, and then press the weights overhead into a shoulder press, rotating your palms away from you. That's one rep. Repeat with the left leg and continue alternating for a total of 20 reps.
Cardio Burst: Spider Climbers
Start on the floor in the top of a pushup position. Bend your left knee and bring it to the outside of your left elbow. Quickly step your left foot back and repeat with the right leg. ‘Run’ your legs, alternating sides each time, for 20 reps.
Squat, Row, and Triceps Extension
Stand with feet hip-width apart, holding dumbbells. Lower into a squat as you row your arms back, pulling your elbows behind you and squeezing your shoulder blades down and together.
Hold this position for 1 count and then extend your arms behind you, pressing the weights back with your triceps. Bend your elbows back in and then stand all the way up. Repeat 20 times.
Cardio Burst: Lunge Jack
Stand with feet together, arms by your sides. Quickly turn your body to your right, jumping into a lunge, landing with your right leg forward and both arms extended overhead, palms facing in. Make sure you push your hips back and keep your right knee behind or in line with your toes.
Jump both feet back together and return to your start position, and then quickly jump into a lunge to the left. Alternate sides each time, as quickly as you can with good form, 20 times total.
Start in standard pushup position and move your right hand a few inches forward and your left hand a few inches back. Stack your left leg on top of your right, left toe pointed.
Lower into a pushup as you lift your left leg up slightly (opening your leg to the side about 25 degrees), and then squeeze your inner thighs to lower your left leg as you push back up to start.
If it’s too tough to do with straight legs, do it on your knees with your hands in the split position until you're ready for more. Do 5 reps in a row and then switch sides for 5 more reps.