We at Tranz4m are pleased to be bringing you the Fitness Tip of the Week, straight from Mark and Donovan.

This week, our Tip is:
Total Body Training. Get the benefits of a 2 hour workout in only 23 minutes. Spend the time you save with your family.

A good Total Body Training (TBT) workout usually consists of 4 complete circuits:
· Warm-up (Core Circuit)
· General Circuit
· Leg Circuit
· Abdominal Circuit
The Core Circuit, as we practice it, is composed of 8 separate exercises, each of which involves working the so-called core: the area between your shoulders and your knees. These exercises are done slowly, and have a dual purpose: strengthen your core muscles, and warm you up for the rest of your workout.
The General Circuit is composed of 7 -- 10 exercises, which work all the major areas of the body: legs, abs, chest, back, arms, and shoulders. Because the exercises are done in a fast-moving circuit, or in an interval, they elevate your heart rate, quickly. The higher our intensity, and the faster you do each repetition, the higher your heart rate will climb. It is not unusual for a participant to achieve a heart rate of 155 – 165 beats per minute in less than 2 minutes. This is a much more efficient and effective way to do cardio than go for a 3-mile jog.
The Leg Circuit involves doing 9 exercises, including some that are plyometric in nature, in other words, involving explosive jumps. Your legs include the largest muscle groups in your body, as such, doing a leg circuit forces you to work harder than any other circuit. This means your muscles get a better workout, but it also means your cardio workout is elevated to the next level. Your metabolism goes up and stays up, and you really feel your body building muscle and burning fat. Your heart rate will stay at the high rate you brought it to in the General Circuit, and if you push yourself hard enough, it will go even higher.
The Abdominal Circuit involves doing 10 -- 15 exercises, purely focused on your abs. These are also done in the same fast-moving circuit or interval-based training as the other circuits, and they really build your abdominal muscles, and help you get that defined, lean, hard look. The fast-moving ab workout also helps you build your cardio endurance, and keep your heart rate high, so you burn fat throughout this circuit.
This workout is not EASY, but no good workout that really delivers results is. This workout is effective, it delivers the goods: you will lose fat and build lean muscles, and you do NOT, repeat, NOT need to go to a gym to do it. The beauty of it is that you can do it anywhere, while traveling, in your own home, outdoors in a park or at the beach. And yes, if you want to, you can do it at your gym.

Donovan, Mark, and Nicky