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    Super Simple Quick Workouts For Women - Fat Loss Exercise Routines For Sculpting Your Butt, Thighs And Abs: Fit Expert Series
    Super Simple Quick Workouts For Women - Fat Loss Exercise Routines For Sculpting Your Butt, Thighs And Abs: Fit Expert Series
    Super Simple Quick Workouts For Women - Fat Loss Exercise Routines For Sculpting Your Butt, Thighs And Abs: Fit Expert Series
    Ebook269 pages2 hours

    Super Simple Quick Workouts For Women - Fat Loss Exercise Routines For Sculpting Your Butt, Thighs And Abs: Fit Expert Series

    By Andy Charalambous

    ()

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    About this ebook


    Do your workouts take more than an hour for you to get through?

    Spending over an hour working out is not necessary. If you have a certain look that you want to achieve then it is perfectly possible to reach that goal with less than 20 minutes training a day.

    Are you just too busy each day to do a full workout?

    This is perfectly understandable especially if you have a lot of responsibilities such as a business to run or a family to take care of…..or both. It is not easy to fit in an hour of training each day. However, 20 minutes of training should be manageable.

    Do you want to drop a size or two and also boost your confidence?

    At the end of the day it is not about how much you weigh, rather it is about how you look and how you feel. With the right exercises and routines you should be able to drop a size within a couple of weeks. You need to be dedicated too.

    Do you find it difficult to be consistent in your training because of time?

    It is quite easy to give up on your workouts after a few sessions when you discover that they take up just too much of your valuable time. However, it wouldn’t be so difficult if you could cut your training time by half and still see amazing results.

    “Super Simple Quick Workout Routines for Women”, is a collection of some of the best quick workout exercises taken from my “Fit Expert Series” of health and fitness books for women.

    This book features 11 health and fitness experts who have documented their advice on how to lose weight, burn fat and tone up your body. There are four sections of the book that focus on an overall full body workout. The sections are:


    • Fat Burning.
    • Core Exercise Routines.
    • Butt & Thigh Exercise Routines.
    • General Wellbeing.

    Each section features 3 different workout routines provided by 3 fitness trainers. So for the first three sections, (fat burning, core training, butt and thighs), you have 9 exercise routines to choose from. These are all very easy to follow quick workouts for novice exercisers, intermediate exercisers and even those who have been training for years.

    The last section features advice on general wellbeing of the mind, body and spirit to help round off the program.

    Pick and choose the routine that suits you best.


    That’s right, you can literally design your own mini quick workout program by just picking a routine from each of the sections providing you with a full body workout.

    If you just want to get a quick training session out of the way then all you have to do is pick just one of the routines and follow it through. You could literally pick a new workout for each day of the week and still have some to spare. You will never get bored!

    Here is what can you expect from this book:


    • You can sculpt all the important areas of your body and burn fat at the same time.
    • Only the best and most effective quick workout exercises are featured.
    • The information in this book will benefit novice, intermediate and even expert exercisers.
    • You can workout in the comfort of your own home.
    • The book offers cutting-edge workout and nutritional advice which will help you drop in size and sculpt the body of your dreams.
    LanguageEnglish
    PublisherAndy Charalambous
    Release dateJul 23, 2015
    ISBN9781516362172
    Super Simple Quick Workouts For Women - Fat Loss Exercise Routines For Sculpting Your Butt, Thighs And Abs: Fit Expert Series

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      Book preview

      Super Simple Quick Workouts For Women - Fat Loss Exercise Routines For Sculpting Your Butt, Thighs And Abs - Andy Charalambous

      Introduction

      ––––––––

      Wouldn’t it be great if you could just workout for less than 20 minutes per day? That would mean you could squeeze in a fat burning workout each and every day without having to mess up your daily schedule.

      Even better, what if you could do this 20 minute workout in the comfort of your own home? That would mean no time wasting journeys to the gym or any money spent on gas or travel fare.

      The truth is it’s perfectly possible to get a really efficient workout completed in less than 20 minutes as long as you follow the right program. You don’t need to spend a couple of hours wasting away in a sweaty gym. Why would you want to do that when you can train for a quarter of the time and get just as good a workout completed?

      This year I had a collection of books published which focused on quick workouts for women. These books benefitted a number of women who were just too busy in the day to train following regular workout routines.

      These women wanted to stay fit and look good but were so busy that they could only allocate a certain amount of time each day for working out.

      I created those books for stay at home moms, women who work from home, women who travel a lot, women who cannot afford gym memberships, etc.

      My books were popular, however each book focused on quick workouts that concentrated on specific areas of health and fitness. The 4 main areas were exercises for fat loss, core training, butt sculpting and thigh toning.

      ––––––––

      A GREAT IDEA

      After the success of the other books I figured it may be more convenient, (and cheaper), for people to get all those workout routines condensed into just one book. A sort of 4 books for the price of one offer.

      So, here it is!

      This book is a combination of all the best routines picked up from the previous books. I have chosen the most popular workouts and added them to four main areas of this book:

      Fat Burning

      Core Exercise Routines

      Butt & Thigh Exercise Routines

      General Wellbeing

      Follow one routine from each of these titles or follow them all; it is up to you. Rest assured this book will help you get a full body workout that you can either do in a few minutes or spread out over the week.

      There are 10 routines to follow.

      Let’s get started!

      Table of Contents

      Introduction

      Introduction to Core Exercise Routines

      Routine 1

      Susan Grossman

      Are you Engaged Yet?

      Routine 2

      Casey Miller

      A Guide to a Perfect Core

      Routine 3

      Gene Schafer

      Work your Core Anytime and Anywhere

      Intoduction to Fat Burning Routines

      Routine 4

      Issac Ho

      How to Achieve Anything in Life

      Routine 5

      Courtney Violet Bentley

      Simple Daily Fat Burning Exercises

      Routine 6

      Emily Record and Cassie Haynes Grassia

      Staying Fit on Vacation

      Introduction to Butt & Thighs Exercise Routines

      Routine 7

      Christine King

      The Holy Grail of a Woman’s Body

      Routine 8

      Amanda Hall

      10 Simple Butt Exercises

      Routine 9

      Jolene Matthews

      Amazing Powerhouse Butt Exercises

      General Wellbeing

      Live a Healthy Lifestyle

      Master Michelle Alva

      Easy to Follow Techniques to Energize your Body

      Recommended Related Books

      Introduction to Core Exercise Routines

      ––––––––

      The core is at the center of our bodies and is the link between the upper and lower parts. It is responsible for, amogst other things, stability and movement.

      The areas include the abdominals, the hips and the back. There are huge benefits to having a healthy core. A properly strengthened core will offer a number of benefits such as:

      More efficient movement such as an increased range of motion.

      Balance and general body control will improve.

      The joints in your body will be properly aligned.

      Muscles such as the shoulders, arms and legs will have an increased power output.

      Will reduce the chances of training and sports injuries.

      Will Improve stability.

      Physical activities will feel less strenuous.

      These benefits to the average person can mean a vastly improved posture which in turn will boost confidence and help you feel good about yourself.

      Working the whole abdominal area will tighten up the waist visually making it look slimmer even if it isn’t.

      With a tighter waist you will look better in clothing; and also look pretty good out of clothing too!

      With a stronger, healthier back you will avoid times of back pain when you do a lot of lifting or when you are on your feet for too long or even if you sit for hours at work during the day.

      Core exercises will also improve your respiration and lung capacity feeding more Oxygen through the body which means doing your daily chores without getting as tired.

      Basically a weak core means a harder time getting through the day and an increased risk of somekind of injury. That could be a niggling back ache or a serious joint issue.

      This section of the book focuses on quick core workouts without a decrease in results. People tend to think that the longer you spend doing some form of training the better the results will be.

      That is not the case. These days people have less time to do the things they want to or need to do and that includes keeping fit and healthy. If you are dedicated you will always make time for exercise but with these books I have made it even easier.

      By all means, train for longer if you wish but if you are strapped for time and want to work your core then I am sure you can spare twenty minutes or less each day.

      You can follow any one of the routines in this section or all of them, the choice is yours. Ok, let’s get to work on that core!

      Routine 1

      Susan Grossman

      Are you Engaged Yet?

      Before beginning any exercise program, please consult your physician.  Also begin with a general body warm-up before performing any of the listed exercises.

      According to dictionary.com, one meaning of the word engage is to attract and hold fast.  If you have ever been in love with someone, you understand completely!  The object of your affection definitely attracts and holds you fast.

      An additional meaning for the word engage is to bind as a pledge, promise, contract or oath.  Again, a marriage engagement fully encompasses the definition of the term because the fiancé receives a ring as a symbol of the promise for marriage.

      Wait a minute! you’re thinking.  This is supposed to be a book about the core that teaches me how to get amazing abs and a strong back.  Why am I reading about wedding engagements?

      Let me explain.  I wanted to spend a few moments with the word engage to illustrate a point.  In the fitness industry, we hear the word engage so often, that it tends to lose its flavor and impact. 

      I wanted to share with you a way to wrap your mind around the activity of engaging your core instead of only telling you with words.  Throughout this chapter, I will return to this easy visualization so that I can teach you how to truly engage your muscles and your mind with every exercise.  Full engagement will increase the efficiency of all exercises, as well as, prevent injuries.

      What is the Core?

      Often when we think of strengthening our core, we think of our abdominal muscles.  We all desire the chiseled six-pack abs that often are portrayed in movies and magazines, but in actuality, the core muscles comprise our upper and lower torso, including muscles in the back. 

      Core muscles are much more than the rectus abdominis (the six-pack) and actually work to stabilize the spine and pelvis.  Without strong, stabilizing core muscles, we are at a higher risk of injury when performing any strenuous activity– even at work. 

      Some major muscles of the core include the transverse abdominis,  multifidus, spinal erectors, and the diaphragm.

      If we are to become fit and strong, we must begin with the core muscles before moving on to the extremities.  Physical movement begins in the core and moves away from the center of the body. 

      Think of the core muscles as the powerhouse of the body.  No movement takes place without this area being involved by sending power to areas of the body that require it. 

      Just as with a marriage engagement, we mentally draw in our core and energy and hold fast to engage it.  From this drawing in and holding fast, we can bind this energy together and powerfully send it out to the areas that require it.

      Breathing Properly is Important

      The core also includes the diaphragm, which controls our breath, and therefore, strengthening and engaging the core begins with proper breathing exercises.

      Generally we do not think of creating strong abdominal muscles through breath work.  Breath work seems unimportant because we all breathe.  We were born breathing, but just as we become better movers as we learn proper posture, we learn deeper and more efficient breathing as we utilize proper breath work. 

      Begin by watching a baby breathe.  You will note that a baby breathes into his belly.  His whole

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