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The Resources & Tools You’ll Need For Lasting Success In Your Health
By viewing this webpage you are or have been a client of Brian Parana.
Welcome to the EXERCISE page.
This page has all of the EXERCISE resources listed in order of importance top to bottom.
Exercise PyramidIf you are looking for the fastest way to get to your results while cutting out all of the extras, then the 14 day Fat Loss Sprint is for you.
This is very much an elimination diet in which you take out any type of food that is likely to slow your initial results down.
Traction is what we want and following the 14 Day Fat Loss Sprint will get you there quick.
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Body Weight Workouts – A Great Place To Start!
- 20-20 Minute Workouts
These 20 – 20 min workouts are designed to allow you to workout even when the excuses are mounting.
Take these on the road, in your living room, or to the gym to get some great calorie burned.
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- Benefits of Cardio
In this continued section of Cardio, I detail out which cardio is best for weight loss and which one you should consider for yourself to do.
We are always interested in progression whether that’s walking turned into longer & faster walks or turned into running. Pushing yourself to the next level is important.
- Best Cardio Workout
FIrst off, the best cardio workout is the one that actually gets done. After that – the best fat burning workout is unanimously intervals.
Listed in the “Best Cardio Workout” worksheet you will find 4 different styles for you to choose from that will be a guaranteed butt kicker.
- Build Better Abs
In this video and pdf, learn how to design your own ab workouts that will build the muscle, tone, and definition you desire.
Ab ExercisesHere are 36 different ab exercises for you to include in your exercise routine.
- Push Pull Workout Formula
The job was to create a simple and easy workout you could follow in the gym that not only was effective, but created the variety you wanted so you wouldn’t become bored with it.
With the Push & Pull Workout, these exact specifications are met! You’ll know exactly how to build highly effective fat burning workouts with unlimited variety. Just download the pdf and watch the video for detailed instructions.
Real World Coaching for Exercise Prescription
- How To Create Your Own Exercise Prescription
In this video, I go through how I prescribed creating an exercise plan for Kelly and thought it was so good that I decided to post it in here. Download the image of the white board and follow along with the video.
12 Week Strength Training Program
- 12 Week Strength Training Program (Beginner/Intermediate)
Follow this 12 week strength program designed for beginner to intermediate levels. This program allows for plenty of variety so you don’t have to “feel bored” at the gym. You’ll always be pushing your body in many ways too. Three separate months designed to build and tone your body using multiple different methods from body weight, machines, and free weight exercises.
Advanced 5 Week Strength Training Program
- Advanced 5 Week Strength Training Program
This exercise programming is designed for someone more advanced in their training and is looking for a challenge. If you are confident in your abilities in the gym and are up for a challenge, this will certainly fit the bill. There will be a variety of cardio, bodyweight, free weight, and machines used throughout the workouts listed.
Full Body Single Dumbbell Workout (Add In For Variety)
The Ultimate Body Weight Cardio Workout Resource
How you use this for a workout…
Pick 3-10 exercises, using an interval timer app, exercise for 60 sec with 20-30 sec rest between exercises, repeat up to 5 rounds of this circuit. this workout should last between 30-45 mins and performed at a high intensity.
Same workout – 4 rounds of 60 sec exercise/30 sec rest – Predator Jacks, Plank Toe Touches, Spiderman Mountain Climbers, Split Jumps.
Another way to build this into a workout is to pair the body weight cardio exercises with either body weight, machine, or free weight exercises. Use the same structure from above.
Same workout: 4 rounds of 60 sec exercise/30 sec rest – Squats, Predator Jacks, Pushups, Spiderman Mountain Climbers, Situps, Split Jumps.
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Next Level “In The Gym” Workouts (Intermediate/Advanced)
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- Chest Workout
Perform Chest, Tricep, Leg exercises in this routine.
- Back Workout
Perform Back, Bicep, Leg exercises in this routine.
- Shoulder Workout
Perform Shoulders, Deltoids, Leg exercises in this routine.
- Full Body Workout
Perform multiple muscle group exercises in this routine.
- Full Body Dumbbell Workout
Perform multiple muscle group exercises in this routine using dumbbells.
- Killer Cardio Workout
Another cardio routine to add to the mix.
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