THE BEST FITNESS WORKOUTS

Clifton O Boyd Jr

IntroductionClifton O. Boyd Jr is the General Manager of Retro Fitness since November, 2012. The company is a fitness brand based in Neptune City, New Jersey. Before that, Clifton O. Boyd Jr worked as a Facility Manager at TEAM Schools, A KIPP Region for 3 years. He is skilled in sales, management, customer service and marketing.  

Basic Bodyweight Workout“No gym? No problem. Speed up this circuit of bodyweight exercises to burn calories anywhere, anytime,” says Antonia. Do the circuit of exercises for one minute each four times through, resting for 30 seconds before repeating, for a 30-minute session.• Do this circuit 3–4 times. Do 1 minute

each of:• Pushups• Jumping jacks• Forward-backward lunges (30

seconds each leg)• V sit-ups• Side-stepping squats (30 seconds

each leg)• Burpees• Mountain climbers

Beast Mode Bodyweight Workout• “This bodyweight circuit workout

raises your body temperature and increases your metabolism,” Reed says. Do the main circuit two or three times through, resting as little as possible. Then finish with the cardio burnout.

• Do this circuit 2–3 times. Do 30 seconds each of:

• Isometric squats• Squats• Sumo squat jumps• Wide-hand push-ups• Renegade rows with pushups

between• Side plank rotations with reach• Reverse lunges (right)• Reverse lunges (right)

Beast Mode Bodyweight Workout

• Plank tricep get-ups (right-arm lead)• Plank tricep get-ups (left-arm lead)• Windshield wipers• Then do 30 seconds each of:• Speed squats• Quick feet• Skater jumps• Speed jumping jacks• High-knee stationary sprint• Burpees

Classic Gym Circuit• “If you're short on time and are happy

with a basic workout, try this tried-and-true circuit,” Antonia says. Do the whole thing 3 to 5 times through, with little to no rest in between exercises and sets, and use a heavy weight that it becomes tough to finish the last few reps.

• Do the following as a circuit 3–5 times:• 20 leg presses• 15 dumbbell squats with shoulder

press• 15 hamstring curls• 15 bench presses• 25 cable rows• 10 dumbbell bicep curls• 10 tricep pressdowns• 25 crunches

TabataThe definition of high intensity, tabatas have alternating 20 seconds of hard effort with 10 seconds of rest, straight through for four minutes. “The best thing about the Tabata workout is that you can perform these short, intense routines with your own body weight in the comfort of your own home,” Reed says. “Tabata raises your heart rate, pumps up your muscles, and increases your fitness level.” These ones will have you alternating two exercises targeting the same muscle groups, and going from one to the next provides a kick butt workout in 24 minutes.

Battle Ropes• “If you've never incorporated battle ropes into your

training, you'll soon find out why they burn so many calories so quickly,” says Antoian. “Repeat this workout four times for an ultra kick-butt 20 minute workout.”

• 1 minute of rope alternating arm waves• 30 seconds of pushups• 1 minute of rope double-arm slam jumping waves• 30 seconds of bicycle crunches• 1 minute of rope outside circles• 30 seconds of mountain climbers• 30 seconds of rest

Killer Kettlebells• “Training with kettlebells is very beneficial because they

improve your body composition, generate total body power, and build strength simultaneously,” says Reed. “Due to how the weight is distributed, kettlebells force your muscles to counterbalance, improving your stability and balance as well.” These exercises should all be performed unilaterally, meaning with one arm at a time, which further engages the core. Go from one move to the next, then rest for a minute or two before repeating the whole thing two more times.

• Do 10 reps each arm or leg. Perform the complete group of exercises as a circuit, doing 3 circuits total.

• Single-arm swings• Squat to single-arm overhead press• Single-arm bent over rows• Single-leg Russian dead lifts• 1-2 minutes rest

Clifton O Boyd Jr