Gilad’s 15 Targeted Express Workouts
All under 10 minutes each.
Description
“I’ve created these short targeted Express Workouts in order to give people an option for a quick and effective energy boost that deliver results! In here you will find…
- Cardio workouts,
- Strength/Calorie Burn workouts,
- Core workouts and
- Sculpting workouts
…that target different muscle areas allowing you to focus on the body parts you wish to work on the most.
Combine
Though it is resistance training that will sculpt your body, it is very important to add the Aerobics/Cardio element into the program to help maximize fat burn, strengthen the heart and improve lung capacity.
When combined together these Express Workouts are made to help you get the best possible results in the least amount of time! In no time you will be able to climb a flight of stairs without getting winded and chase down your kids with out having to take a break on the park bench!
Customize
You can also customize your own workout plan by adding or subtracting specific workouts from the program to help you meet your own individual fitness goals. The program also includes a warm-up and a cooldown that you should incorporate into starting off and ending any of the other workouts. “The program is designed to give you the flexibility to chose between the 10-minute workouts individually, or between working out to each DVD from beginning to end, for 2 full and thorough 60-minute workouts per DVD!”
Get the Schedule
The suggested 8 week schedule is balanced between Strength/Sculpting exercises, Aerobic exercises and stretching. It is given here as a guide line that will show you how you can best progress from one week to the next. Download schedule.
15 Targeted Workouts
Warm Up
(8:15 min)
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Start your workout the right way by warming up your entire body. Easy-to-follow moves like side bends, light twists and stretches will warm up your muscles and prepare them for the exercises ahead.
Buns and Thighs
(8:40 min)
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Get your lower body “bathing suit-ready” with a combination of squats, lunges, plyometric moves and buttocks lifts that will tone your thighs and buns.
Hips and Thighs
(9:40 min)
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Shrink and firm your hips and strengthen your outer and inner thighs with abduction and adduction exercises that include straddling lunges and outer and inner thigh lifts. One lightweight will be used.
Chest
(9:10 min)
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Challenge your Pectoral/Chest muscles with time-tested and proven favorites like standing chest flies, supine dumbbell presses and varied-position push-ups. Two sets of light hand weights recommended.
Shoulders
(8:30 min)
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Shape and strengthen your shoulders including your posterior, anterior and middle deltoids, through a series of exercises that include rotator calf extensions, lateral raises, shoulder presses and one arm concentrated flies. Two sets of light hand weights recommended.
Arms
(9:15 min)
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This targeted workout will sculpt and strengthen the front of the arm; the biceps and the back of the arm; the triceps. This routine integrates between eccentric and concentric moves that are done with light dumbbells for added resistance. A set of light hand weights recommended.
Dynamic Moves
(9:00 min)
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Challenge your Pectoral/Chest muscles with time-tested and proven favorites like standing chest flies, supine dumbbell presses and varied-position push-ups. Two sets of light hand weights recommended.
Strenght & Balance
(9:30 min)
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Shape and strengthen your shoulders including your posterior, anterior and middle deltoids, through a series of exercises that include rotator calf extensions, lateral raises, shoulder presses and one arm concentrated flies. Two sets of light hand weights recommended.
Cardio Basics
(9:00 min)
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This targeted workout will sculpt and strengthen the front of the arm; the biceps and the back of the arm; the triceps. This routine integrates between eccentric and concentric moves that are done with light dumbbells for added resistance. A set of light hand weights recommended.
Compund Strength
(7:35 min)
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This workout Strengthen and tones your entire body with exercises that combine two or more muscle groups at a time, like lunges combined with shoulder presses, and triceps extensions combined with calf raises. A set of light hand weights recommended.
Core Foundations
(9:35 min)
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Work your core with a combination of crunches, oblique turns, backstrokes and roll up moves that will strengthen your abdomen oblique and lower back, One light weight will be used.
Core Challenge
(9:40 min)
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Firm your entire abdomen area, lower back, and extensor muscles, with a variety of Pilates-based exercises that include concentrated leg lifts, shoulder bridges and half roll-ups, One lightweight will be used.
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