Contents
BeFit In 30 Extreme Workouts is a complex of intense interval training with dumbbells created to reduce the weight and improve the quality of the body. The program is completely free and is freely available on Youtube.
Program description BeFit In 30 Extreme Workouts
The program was developed by a fitness portal specially BeFit to improve your figure and improve the quality of the body. The complex consists of intense interval training that focus on the development of strength, agility and endurance. You will burn fat, strengthen muscles and tone the body with free 20 minute workouts.
Classes are taught by fitness experts and certified trainers Scott Herman and Susan Becraft. They will guide you through a three-month program with prepared training calendar. For 90 days you will be able to lose weight, burn body fat, speed up metabolism and get good results. Every 30 days the level of difficulty of the course will rise, therefore you’ll progress and improve your physical fitness.
Burn to the Beat: 12 short workouts for full body from BeFit
The complex is built on a combination of aerobic and strength training. The composition of the BeFit In 30 Extreme Workouts includes 9 different video: three on each level. All workouts last about 20 minutes. For exercises you will need dumbbells, choose a weight based on their capabilities from 1.5 kg and above. Program from BeFit suitable for intermediate level and above.
BeFit In 30 Extreme Workouts is a complex solid workouts with classic familiar exercises, while just a short time. Surely a few will run it for 90 days, but for a change, these classes will suit you perfectly. Coaches Scott and Susan cannot be called the sole motivators, but they are quite efficiently do their job.
The complex BeFit In 30 Extreme Workouts
Calendar of classes assumes that you will train 4 times a week. If you do not plan to follow the program for 3 months, you can choose a separate lesson, depending on your needs. We present you description of all nine videos, which included of course BeFit In 30 Extreme Workouts.
Each session involves several rounds of exercises, the exercise lasts for 60 seconds and they are not repeated. Even in training with a focus on a specific problem area mainly involved whole-body.
The first level (Level 1)
1. Total Body Weight Loss Workout
Interval cardio workout to burn fat and increase endurance. Includes 3 rounds of 3 exercises each, rest between exercises – 30 seconds. After three rounds waiting for you 2 bonus exercises for the abdominal muscles. The inventory is not needed.
Exercises: High Knees, Jumping Jacks, Burpees, Skaters, Squat, Hop, Toe Jumps, Heisman, Hot Feet, Mountain Climbers, Bicycles, Floor Wipers.
2. Fat Burning and Abs Workout
Workout for burning fat and strengthening abdominal muscles. Includes 4 rounds of 3 exercises each with a 30-second rest between exercises. You’ll perform various exercise options for the crust: standing, lying on the back, in the position of the bar. You will need a pair of dumbbells.
Exercises: Curtsey Lunge, Push Up to Side Plank, Alternating V-Up, Lateral Shuffle, Squat, Deep Lunge Alternating Press, Side Plank Kick Out, Deep Lunge Chest Fly, Plank Fire Hydrant, Bicycles, Tire Flips, Plank Outside Knee Drives, Table Tops.
3. Leg, Thigh and Butt Workout
Program with emphasis on lower body: legs, thighs and buttocks. Additionally involved your upper body and core. The session will consist of 3 rounds of 3 exercises each with a 30-second rest between exercises. In conclusion, waiting for you a couple of exercises for the abdominal muscles. You need a pair of dumbbells.
Exercises: Squat Press, Stiff-Leg Dead Lift, Bent Over T-Row, Split Squat, Bent Over Alternating Row, Lateral Squat, Alternating Reverse Lunge, Reverse Fly With Leg Lift, Swimmers, Russian Twists, Alternating Leg Drops.
The second level (Level 2)
4. Total Body Conditioning Workout
Videothreesome for fat burning and endurance development, which consists of aerobic, plyometric and functional exercises for the entire body. Class includes 3 rounds of 3 exercises each, between exercises is supposed to rest in 30 seconds. Inventory is not required.
Exercises: Rotating Skier Jumps, Groiners, Plank Push-Ups, Double Tuck, Lateral Shuffle Drop, Hop Hop Tuck, Planks Salutes, Butt Kicks, Fast Feet Sprawl, Salute Groiners.
5. Cardio Ab Blast Workout
Quiet workout for the core muscles of the abdomen and the extra load on the upper part of the body. Includes 3 rounds of 3 exercises each with a 30-second rest after each exercise. After three rounds you will have 2 bonus exercises. You will need a pair of dumbbells.
Exercise: Triple Squat w/ Dumbbell, Push Up to Plank, Side Crunch, Lateral Leg Touch, Chest Press, Side V-Ups, Star Lateral Planks, Alternating Leg Flys, Triple Crunch, Elbow Plank Hold, Superman.
6. Lower Body Workout
Program with emphasis on lower body, but you’ll also engage the core, arms and shoulders. Includes 4 rounds of 3 exercises each, between exercises 30 seconds rest. Last round to work on the press. You will need a pair of dumbbells and a chair.
Exercise: Front Squat Press, Single-Leg Dead Lift, Renegade Row, Bulgarian Split Squat, Bridge W/ Pull-Over, Plank W/ Row & Fly, Reverse Lunge, Alternating Lateral Lunge, Alternating Squat, Renegade Freaks, Static 90 Degree Hold, Oblique Swivel.
The third level (Level 3)
7. Extreme Total Body Fat Burning Workout
Intense interval cardio workout for the whole body that uses a combination of functional, plyometric and aerobic exercises. The session will consist of 3 rounds, 4 exercises in each, between each exercise 15 seconds rest. You will need one dumbbell.
Exercises: Push Jerks, Squat Jump, High Knee Touches, Burpees To Push Up, Single Leg Strike, Single Leg Tuck, Mountain Climbers to Burpees, Plank Tuck-Ins, Power Jacks, Alternating Snatch, Plank with Rotation, Rotating Jump Lunges, One Leg Squat Hold.
8. Extreme Power Sculpt Workout Lower Body
Interval program that incorporates strength exercises with a dumbbell and intense plyometric exercises to raise the heart rate and burning fat. You will find 4 rounds of 4 exercises in each, between each exercise 15 seconds rest. There are also many jumps as in the previous exercise, but there are exercises to work the muscles. You will need a pair of dumbbells.
Exercises: Jump Squat, Dumbbell Swing, Jerk, Row, Plank Retraction, Alternating Switch Lunge, Lateral Bounding Hops, Bilateral Snatch Lunge, Single-Leg Cross Behind, Bridge Russians, Tuck Jumps, Jump Shrugs, Sumo Hold.
9. Extreme Cardio Abs Fat Blast Workout
This cardio exercise involves an emphasis on the work of Cora. In addition to intensive aerobic exercise, you will strengthen the abdominal muscles with exercise and standing and lying on the floor. Video includes 3 rounds of 4 exercises each. Between exercises will be a 15-second rest. You will need one dumbbell.
Exercises: Plie Jump Squat, High to Low, Power Up, Power V-Up, Swing 90 Turns, Jump Side Kick, Stir the Pot Lunges, Boat Rotations, Russians, Push-Up Jack, Frogger, X-Out, Isometric Ab Rocker.
You can choose individual videos or go on the calendar. Regular exercise with BeFit In 30 Extreme Workouts will help to bring you closer to ideal forms.
Also read: 8 effective workouts from various coaches Daily Burn
Ready program, To tone and muscle growth, Interval workout With dumbbells