If you are looking for workouts that are going to challenge you physically and mentally to Make It Right and Get It Tight, the body flow workouts are what you are looking for!
You are provided 4 different Body Flow workouts. The format for each workout includes 3 rounds. Each round offers a of a variety of exercises which involves a non stop 2 minute Body Flow Combination Routine and a non stop 2 minute Body Flow Cardio Routine. The challenge is to flow for 2 minutes in the combination and cardio routines, from one exercise to the next following my verbal and visual cue. There are short rest breaks between each routine, lasting either 30 seconds or 1 full minute. Once all three rounds are completed we go through a 1 minute Core Routine and then finish with Cool down Stretches. This program includes 4 different workouts
THE USE OF ADDITIONAL WEIGHT (DUMBBELLS):
In each Make It ight, Get It Tight Body Flow workout, I perform exercises with the use of dumbbells the majority of the workout with the exception of the Body Flow cardio routines. Using dumbbells simply add more to the challenge in each workout, but be clear, this DOES NOT mean they have to be used at all during the workout. Your workout is still effective whether you use additional weight or not. If choosing to use dumbbells, it is highly advised to choose the appropriate weight based off of shoulder strength and stability. Just as important, using dumbbells, choose a weight you can control and perform safely and effectively.
HOW DO I KNOW IF I SHOULD USE ADDITIONAL WEIGHT OR NOT?
If you rate your upper body strength on a scale from 1 to 10, 1 being very weak and 10 being very strong, anything below a 5 rating should consider very light weight, up to 3 pounds, or not using additional weight at all. A rating 5 or greater could consider using dumbbell weight between 3 to 5 pounds. To give participants an idea, I used 5 pound for the workouts and it posed a challenge, but in doing so, it did not decrease my workout effectiveness or form.
HOW OFTEN DO I FOLLOW THESE WORKOUTS?
In performing the 4 total body, Body Flow workouts, it’s suggested to follow the workouts 2-4 times a week on non consecutive days, for 4 weeks and see how your body begins to transform to the challenge placed on it.