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THE BEST FITNESS
EQUIPMENT
TO BURN FAT AT HOME
www.anyaperry.com
+ Favorite workouts and the best
products!
www.anyaperry.com
How often do you find yourself being too tired (lazy, hungry, full, sore - insert the appropriate one)
to get yourself to gym or a fitness class? Even the fittest people on Earth are not always
motivated to go somewhere to work out. Add little kids, errands, a stressful work day, bad
weather, Groundhog Day - you name it - and chances are you are not getting your fitness in
today.
I have created this guide to help you make smart choices when setting up a mini-gym at home for
these occasions. Most of these pieces don’t need much room. In fact, you may already have
some of them. Yes yes, they are hiding in your garage or laundry room. Time to uncover them.
HOW TO BURN FAT FAST:Moving frequently is key
Aerobic workouts at comfortable pace burn fat more effectively than
excessive cardio at anaerobic heart rate
Short and intense full body workouts are more effective than long one-
muscle focused ones (tabata, HIIT and occasional sprints are
awesome for burning fat)
Work out only on the days you want to feel good
Recovery and nutrition are as important as training
HOW TO USE THIS GUIDE:
Beginners:
Intermediates:
Seasoned Pros:
Cheap:
Can be costly:
You may part with
some money:
BENEFITS:
1. Warm up: light bouncing for 3 minutes
2. Half jacks – 1 min on/ 1 min off (lightly bounce/walk) in
off minutes – 5 rounds
3. High knees 1 min on/ 1 min off – 5 rounds
4. Leg to leg jumps (lift up your knees half way, not as
high as in high knees)
5. Cool down: light bouncing for 3 minutes
Stamina 36-Inch Folding Trampoline
FAVORITE WORKOUT
TRY THIS:
Increased oxygen flow to the tissue
Imrpoved strength of musculoskeletal system
It moves your lymph, as a result detoxifies your body and
boosts your immune system
Very gentle on your joints
Burns fat because of aerobic nature of rebounding
Strengthens your heart
TRAMPOLINEIt is not for kids only! Easy, fun, and suitable for people of all
levels. Rebounding on trampoline is very good for your overall
health!
Great for working on your strength slowly
Improves your balance
Strengthens your core
Awesome and easy for post-injury exercise
BENEFITS:
3 rounds of:
1. 10 exercise ball squats (hold the ball above your head and squat)
2. 10 Plank Pikes ( do a plank with the ball, top of your feet and shins on
the ball, slowly move the ball towards your face by engaging your abs
and quads – create an upside down “V” or a “pike”)
3. 10 Russian twists (sit down, bend your knees, extend your arms in
front of you, hold the ball, the ball should touch the ground to your left
side, then transfer it to your right side)
4. 10 Superman on the ball . Your feet are shoulder-wide, your belly is
on the ball. Extend your arms sideways, breath in, extend your arms in
front of you like you are a flying Superman, arch your back , breath out,
release)
BalanceFrom Anti-Burst and Slip
Resistant Fitness Ball with Pump
TRY THIS:
EXERCISE BALLIt is fun yet challenging to use exercise balls! They build your
core and back strength really quickly.
FAVORITE WORKOUT
Increased flexibility – gradual improvement every time you
do it
Toning up – it is a low heart rate exercise yet will burn fat
and build muscle
Boosts your mood
Helps to prevent injuries
Lowers your blood pressure and regulates your adrenals
BENEFITS:
1. Sun Salutations
2. Child’s Pose
3. Lunge
4. Downward dog
5. Cat + cow
6. Warrior 1- Left leg in front
7. Warrior 2 – right leg
8. Warrior 1-left leg
BalanceFrom GoYoga All-Purpose
1/2-Inch Extra Thick High Density
Anti-Tear Exercise Yoga Mat with
Carrying Strap
TRY THIS:
YOGA MATYoga has been around for centuries. You don't have be super
flexible or fit to start doing it!
FAVORITE WORKOUT9. Warrior 2-right leg
10. Locust
11. Child’s pose
12. Cobra
13. Boat
14. Supine Shin Hug
15. Bridge Pose
16. Supine Shin Hug
15 minute flow (5 breaths each)
Look up poses here:
Cardio that can be scaled to more complex versions
(double unders)
Burns a lot of calories/fat
Strengthens your ankles and feet
Improves your balance and stability
BENEFITS:
Max out your reps ( until you can’t do them anymore)
1. Squats (stand on the band and bring the handles/ends of the band to your
shoulders when you squat)
2. Lateral walk ( loop the band around your legs or ankles and take steps to
the sides)
3. Band row (like a barbell row but you step on the band and bring the handles
towards your chest)
4. Resisted Push up (wrap the band around your shoulders and step on it with
your hands, then do a push up)
5. Lateral chest pulls. Use Thera bands – hold the band with 8-12 inches
between your hands. Pull apart (across your chest) till your arms are extended
all the way to the sides.
TheraBand Professional Non-Latex
Resistance Bands For Upper and
Lower Body Exercise
TRY THIS:
RESISTANCE BANDSThere are a few types of bands out there: thinner, thicker, tube
bands with handles and others. They are great for…adding
resistance to your movement!
FAVORITE WORKOUT
Body-Bands 41" Loop Resistance
Cross Training Band Set
Effective workout without being too strenuous
Portable and inexpensive
Individual and group muscle strengthening
Massive variety of exercises you can do
They can make simple movements hard and more
effective
BENEFITS:
Annie:
50 double unders (singles x 3 if you can’t do doubles)
50 sit ups
40 double unders
40 sit ups
30 double unders
30 sit ups
20 double unders
20 sit ups
10 double unders
10 sit ups
Jump Rope
TRY THIS:
JUMP ROPEThis plyometric type of equipment will pump your heart rate,
and switch you to fat-burning mode quickly.
FAVORITE WORKOUT
Versatility
Your entire body is engaged
Appropriate for all levels
Spices up your routine
BENEFITS:
5 rounds of:
10 TRX push ups ( feet in the loops)
10 ring rows ( fix the TRX above your head level)
10 lunges ( each leg, foot in the loop)
10 bicycles (your palms on the floor at shoulder level, feet in the
loop)
10 squats (hold the loops/handles)
TRX Suspension Trainer Basic Kit + Door Anchor
TRY THIS:
TRXTRX is a suspension training complex developed by a Navy Seal. It offers you to engage your body in any range of movement while youshift your gravity center, and challenge your muscles.
FAVORITE WORKOUT
You can set a pull-up bar pretty much anywhere!
Strength building
Easy to scale up or down
Upper body conditioning
Fat burning
BENEFITS:
20 reps of each:
Knees to elbows
Chin Ups
Toes to bar
Jumping Pull Ups
Hanging Knee raises (Straight legs, 90 degree angle)
ProSource Multi-Grip Chin-Up/Pull-
Up Bar
TRY THIS:
PULL UP BARAs simple as lifting your own weight up, pull up bars are amazing for
building strength.
FAVORITE WORKOUT
Great cardio/bodyweight workout
Pumping your heart
Core builder
Provides stress relief
Fast slim down
BENEFITS:
Intermediate level: 2 min on, 1 min off:
1. Warm up: straight punches
2. Left arm only
3. Right arm only
4. High kick, left leg
5. High kick, right leg
6. Left hook
7. Right hook
8. Cool down
Everlast 70-Pound MMA Heavy-Bag
Kit
TRY THIS:
PUNCHING BAGFrustrated at work? Kids drive you crazy? Well just leave everyone put
your boxing gloves on and go to the garage. Boxing has been popular
for decades, and for a good reason.
FAVORITE WORKOUT
Walking at your MAF heart rate (180 - minus your age)
Suitable for anyone at any age and fitness level
Improves your cardiovascular system
Low impact and intensity
Moving often will support your fat-burning mode!
BENEFITS:
30 - 60 minutes walking at a slow pace.
Too easy?
Set the incline to 6-8%.
Weslo Cadence G 5.9 Treadmill
TRY THIS:
WALKING TREADMILLIf you work from home or have a job that requires you to sit a lot, this is a tool for
you! Moving often at a slow pace has proven to bring amazing health results: better
sleep, weight loss, bone protection, stabilized blood pressure and many more.
FAVORITE WORKOUT
Take it anywhere with you
Easy and fun to do in a group
Burns fat fast!
Great light cardio
Full body workout
BENEFITS:
Throw it. Catch it. Till you can't run after it anymore.
Discraft 175 gram Ultra-Star
Sportdisc
TRY THIS:
FRISBEEFun, easy, affordable. You can enjoy it any time, with a friend, a child, or even a
dog! :)
FAVORITE WORKOUT
Disclaimer:
This guides contains affi l iate l inks, which means that I may earn
a small commission on purchases made through the l inks. This
is at no extra cost to you and keeps The Primal Force, LLC up
and running. Thank you for your support!
w w w . t h e p r i m a l f o r c e . c o m
Pssst. Don't forget to
stretch!I hope this guide wil l keep you busy on the days you want to
stay in and near your house. You can always send your
questions to [email protected]
Happy moving!