Fitness Tip of the Day: Thursday Total Body - Day2/Phase 1 BeFit in 90

As promised, here is another series of four videos that make up Day 2--Phase 1 of the BeFit in 90 program.

The first video is your 5 minute warm up.

The second video is a 10 minute strength routine focusing on back and shoulders.  They use dumb bells in this workout--now might be the time to invest in a pair or two.  If you're a beginner (woman), I'd say get a set of 3 lbs and 5 lbs.  If you're a man or have been exercising regularly-- start with a set of 5-8 lbs and 10 lbs. Do a few reps of different types of exercises in the store, you'll be able to tell which is right for you.  If strength is your goal--more weight less repetitions, if endurance is your goal, less weight, more repetitions.  I suggest doing a bit of both--that's why I suggest 2 different weights.

The third video is cardio --10 minutes of level 1 MMA (Mixed Martial Arts)

Couple of safety issues--make sure that you don't snap out at your elbow as you punch, especially during jabs.  You want to completely extend your arm, but make the power of the punch come from your shoulder and upper back, rather than from the elbow joint.  Make sure you do the pivoting with your feet as you punch as well.  Keeping your feet still could hurt your knees.

and the fourth video cools you down and stretches you out using yoga basics.  If you've never done Vinyasa (flowing) yoga before, I would suggest watching this through first.  If this isn't your thing, you can go back to Day 1 from Tuesday's post and do that stretch routine, or one of the two on the sidebar.