The Total Body Workout section of the gBodyFusion fitness program is designed with the compound exercises (multi-jointed movements), continually one after another. The compound exercise principle engages several muscle groups at the same time, which results in a quick increase in heart rate, maximum caloric expenditure, and effective fat burning; all that while strengthening and toning the entire body. You shall be able to achieve the Total Body Workout in less than 30 minutes!

The Workout
Sets and Repetitions: the Total Body Workout and the Abs, Hips & Buns workout consist of three different routines. Each routine is composed of three different exercises, which are performed back-to-back (circuit training) for three rounds. In the first round, most exercises start with 25 repetitions and proceed to 20 repetitions in round 2, then 15 reps in the final round.
The goal is to be able to do 25 repetitions in all 3 rounds for each of these exercises. You should be able to reach 25 reps for all 3 rounds and sets in about 2-4 weeks depending on the size of weights you begin with. Either way, once you reach those numbers (25 repetitions), increase your weight resistance by a few pounds (2-5) and start the cycle all over again until you reach the higher numbers (25 repetitions) again.

Workout Frequency:
a) Do the Total Body Workout three times weekly: Monday, Wednesday, and Friday.
b) Do the Abs, Hips & Buns workouts on alternate days: Tuesday, Thursday, and Saturday – immediately followed by a cardio session of your choice, such as running, walking, cycling, etc. for at least 30 minutes.

Note: The Abs, Hips & Buns workout uses body-weight and gravity for resistance, therefore there is no need to add weights. Instead, simply go a little slower to increase the toning effects. It should take you about eight (8) weeks to complete the program (before you need to increase your weight) as your body leans out and gets stronger!

Get going now :-)!