Ready to transform your body – reshape your size and improve your health? Our fitness expert, Kevin Dietmeyer (meet & greet below) gives you the tools – but it comes down to you, gorgeous. You must be determined and know that you are worth feeling your best! Yes, you are!
Over the next four weeks, you will get a total of 12 total body transformation moves, 4 moves each week. Master the 4 moves provided and in the end, you can pick & choose new moves for each workout. It’s important to keep your body guessing, keep your workout fresh. Remember: when your body is guessing, it is burning fat. YES!
Ready? Let’s get started!
Your workout arsenal is a combination of cardio and strength.
* Strength is to be completed 3 times the first week, i.e. Mon. Wed. Fri. Your strength routine should take you about 20 minutes – shape up without spending your whole day!
*Cardio is to be completed at least 2 times per week – but 3 times is better (you can do it!). Cardio should be 45min to 1hr duration. You have flexibility with what cardio activity you choose – do what you enjoy! Go for a hike, ride a bike, jog or walk, swimming, take the kids to the park to play tag (great cardio) or kick the soccer ball around with them. Try to find something new each month even if it just means changing the route of your jog, this will offer new challenges and opportunities to discover new activities.
Ready for strength?? Yes you are!
You will need weights and a mat or towel. No hand-weights? No problem – grab soup cans, kids toy – anything that will provide resistance and help you sculpt beautiful, toned muscles.
Complete each strength move for one minute – go as hard as you (safely) can for the entire minute. Push yourself!
1. Thruster (squat/press)
a. Begin with a weight in each hand, feet slightly wider than hip width. Sit back into a squat (NO knees in front of your toes – sit your butt back!) and raise weights to shoulders.
b. Push up out of squat to stand tall, push weights to the sky. Keep elbows close to your body and knuckles facing each other throughout. Repeat for one minute – GO!
2. Hay Makers (plank rows)
a. Hit the ground into a plank position, as shown below. Keep your tummy tight (so great for abs!) One weight in each hand under your shoulders.
b. Keep your lower body stable and tummy tight. Lift right arm towards your rib cage, into a row; keep elbows close to your body. Lift arm – set it back down. Repeat on left arm. Right – left – right – left for one minute non-stop – GO!
3. Tricep Extension and Crunch
a. On your back (no napping!) Plant feet comfortably on the ground and push your lower back into the ground. With a weight in each hand, keep your elbows stable and drop down your weights down towards your ears – careful, don’t hit your head!
b. Straighten your arms towards the sky and turn thumbs inside, towards each other. Simultaneously, lift your shoulders (no neck straining!) off the ground into a crunch. Lower and repeat. You’ve got one minute – GO!
4. Mountain Climbers
a. Get back into plank, wrists directly under your shoulders. Hold onto your weights to take some pressure off of your wrists, your arms will stay stationary during this exercise. Bring your right leg in towards your chest and back into place. Repeat with left leg. Quick as you can – as if you are running. One minute – GO!
BREAK: 90 sec. of recovery – you’ve earned it.
Repeat the circuit 3 times for a total of about 20 minutes.
* Note: Your body will adjust to these moves and over the course of the coming weeks we will show you how to add intensity to continue to challenge your body. For now, concentrate on form and speed. Get your heart pumping!*
*Just getting into fitness? CONGRATULATIONS! Modify moves by dropping the weights and work the full minute at your pace.*
Congratulations on taking this important step towards improving your health…so proud! But, exercise at your own risk – sorry dolls, we aren’t responsible for any injuries incurred during exercise.
Click here for Week Two
MEET YOUR TRAINER
Ladies, allow me to introduce you to the man that is going to change your life – your Body Transformation Professional, Kevin Dietmeyer.
Kevin, meet the fabulous Ladies.
Now, let’s get better acquainted…
If you looked for Kevin 5 years ago, it was a safe bet you would find him on the tennis court. Kevin dedicated himself to tennis with daily 5 A.M. practices and constant competition. At the top of his game; Kevin ranked Top 50 in the Southwest in tennis doubles and Top 100 in singles. When injury struck, tearing both rotator cuffs, Kevin turned his dedication to rehabilitating his body and building back strength and mobility.
Kevin threw himself into fitness with the same intensity that he approached tennis – ready to be the best. Training with top professionals and seeking knowledge, Kevin became the Southwest’s premier certified transformation professional.
Kevin, with so many trainers out there, what sets you apart?
Most trainers are under-trained and cookie cutters, because of that people get injured. I focus on catering to each client –personalized nutrition and a balanced strength training program specific to the needs and ability of the client.
You bring up my weakness – nutrition. I’ve always thought, “if I workout hard enough, I can eat it all!” Are you bursting my bubble?
I’m afraid so! Truly it’s 30% fitness & 70% nutrition. It’s as simple as that – you are really what you eat.
What are common fitness mistakes?
Falling into routine is the biggest and most common mistake. People are creatures of habit and your body adapts – that’s when you get hurt or go backwards away from your goals. You should only do the same workout for 2 weeks and it’s more optimal to change up every workout. It’s important to keep your body guessing…this is how we encourage the body to rev up the metabolism and create a fat burning machine, instead of a fat storing machine!
Many trainers switch up, but I personally take the initiative to learn several new programs each month because that keeps it fresh for me and for my clients. I don’t see that from other trainers. My mind needs to be progressing, too.
And you don’t need equipment or a gym to do it?
No, it does not require a gym. You can get great results from home by using what’s around you – with the program designed for HerExchange, I’ll show you how.
What keeps you motivated?
My clients! Weight loss clients are my favorite; they really appreciate each health milestone and stay motivated to achieve more. If you aren’t seeing results, you aren’t going to want to try anymore. My program keeps your body guessing so you continue to see improvement in your body.
Fitness is not complicated; it makes sense. I’ll show you how.
Starting in the New Year, join Kevin as he guides us, step by step, through a comprehensive and complete body transformation!
Have questions? Need an extra push? Post your comments for Kevin or email him directly at KevinDietmeyer@yahoo.com.
Prefer to work with Kevin personally? You can through Core Concepts at Mountainside Fitness in Mesa, Arizona.
Start Your Body Transformation NOW!