Peter Samberg CSCS, aka “Trainer Pete” is the owner of One on One Fit Studio. Pete shows you that it doesn't take hours at the gym to get results if you work more efficiently. Trainer Pete specializes in helping people overcome time obstacles to shed body fat and live healthier/happier lives and he does it by KEEPING IT SIMPLE

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Trainer Pete's Blog

by Peter Samberg, Expert Personal Trainer
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Hey Everyone! Trainer Pete here,

How are your New Years workouts going so far? I hope awesome! I have a kick butt full body 15 Minute FAT BURNING Workout for you to throw into the mix so you can keep your 2012 goals going!

Beginners should do 1-2 sets of 10 reps each.

Intermediate exercisers should do 3 sets of 12 reps.

More advanced exercisers go for 3 sets of 15 reps.

Go through all the exercises in a "circuit style," doing exercise 1, then 2, then 3... with no rest in between. Keep it moving the whole time!

1. Squat to shoulder press (great for legs, butt and shoulders): Sit back, bending at the hips first and then the knees. Then stand back up pushing through the heels and pressing the weights over your head.

Squatshoulder press

2. Ball Crunch (great for your stomach): Keep your lower back in contact with the ball and start with your stomach already contracted. Then lift up a couple of inches for an extra squeeze!
ball crunchball crunch

3. Ball push up (great for chest, front shoulders and arms): Further out = harder. Make sure to keep your hands directly underneath your shoulders. Bend at the elbow then push back up!
ball push upball push up

4. Ball reverse low back (keep that lower back healthy!): Keep your legs straight while lifting them in the air to squeeze your lower back. Depending upon your height you may not be able to start with both your feet and forearms on the ground.
ball reverseball reverse

5. Hip lifts (great for legs and butt!): Push through your heels to lift your hips up and squeeze your butt! Lower down slowly.
hip liftship lifts

Enjoy and Keep it Moving!

Trainer Pete

@ 2:06pm ET on February 18, 2010
Good stuff, buddy. Readers, I use and recommend all these moves too. He knows what he's talking about!

@ 8:46am ET on January 9, 2012
It would be helpful if you include the size of the weights to be used in these exercises.

@ 12:59pm ET on January 9, 2012
The size of the weights will depend upon your own skill level. Try starting out with 5lbs in each hand and if they are too light, work your way up to 12lbs each. Good luck!

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