Zumba Total Body

If you are going to the gym and spending too much time while not getting the results you deserve, then you probably aren't using the right exercises.

Over my 16 years of training and training men and women for fat loss, I've stumbled across the "Big 5" movements that must be used in a total-body fat burning, muscle-building workout.

The "Big 5" movements are guaranteed to boost your metabolism and help you lose belly fat. If you don't have these types of exercises in your program, then you are wasting your time and money when trying to lose fat.

So I designed this workout around the Big 5, and put them into a circuit to help you get more results in less time. But first, let's go over the Big 5 fat burning exercises...

Actually, let me clarify something. The Big 5 are not specific exercises. Instead, they are specific movements, but this allows for a huge number of exercises to be used, and therefore a lot of variety in your workouts. And don't forget, variety is one of the 3 main principles that explain why the short, burst exercise workouts work so well.

Here are the Big 5 movements, starting with the most important of them all.

1) Squat movements

This could be a barbell squat to a dumbbell squat, it could be a deadlift because that's the same type of movement, or it could even be a kettlebell or dumbbell swing, which is becoming a very popular exercise these days.

Kettlebells are becoming more popular for fat-burning because it's just that movement of pushing your hips back, bending you knees, and dropping your body. You're moving your entire body there.

The squat movement allows you to do a lot of mechanical work which is one of the keys to burning a lot of calories. So that's the first movement in the "Big 5". Always start your Big 5 workouts with a squat.

Please note: Lunges and split-squats also qualify as a "Squat-type" movement, even though you will also be able to use them in the Single-Leg Exercise category below. Sometimes the lines blur between movement types for such great multi-muscle exercises.

2) Pushing exercises

The next exercise to use is any type of push-up or dumbbell press or bench press or even standing shoulder press. Again, very large amount of muscle to be used in those exercises that burn a lot of calories.

Plus, using the "non-compete" principle of the short, burst exercises, by using a pushing exercise next, we let our leg muscles recover (and often our grip strength too, depending on the first movement used).

3) Pulling exercises

The next movement is any type of pulling exercise, so it could be rowing or pull-ups, dumbbell rows, seated rows, anything in a pulling motion is going to work a lot of musculature so a lot of your upper back, some of your arms, your lats, and even a little bit of your lower back if you keep that - by holding yourself in that static upright position.

This is a powerful fat burning, muscle-building movement. You could even use the deadlift at this time because it is a pulling movement. Again, often the lines blur between movement types for such great multi-muscle exercises.

And at this time, you'd have gotten about 80-90% of your results. So if you are really crunched for time, you could stick to only the first 3 movement patterns. But if you want to put the finishing touches on your body and rev up your metabolism even more, then you'll need the last 2 pieces of the Big 5 circuit.

4) Single leg exercises

This could be a dumbbell lunge or split squat or a reverse lunge or a single leg squat, anything that works one leg at a time. Because you're using the lower body, it's a lot of musculature.

This is a tricky movement to do right after the Pulling movement, because your grip strength will be fatigued from the rowing or chin-ups or whatever you did. So try to use a bodyweight only single-leg exercise, such as the 1- leg squat or 1-leg lying hip extension.

This would also be a great place for a single-leg stability ball leg curl, or a single-leg exercise holding the barbell across your back. If you must use a dumbell exercise, choose the Bulgarian Split Squat or DB Step-up because less weight is needed than for lunges or split squats (and therefore less competition for grip occurs).

5) Total body ab exercises

The final movement in the Big 5 circuit could be anything from a mountain climber to a stability ball rollout, it could be using the old infomercial gadget - the Ab Wheel since that works great - or it could be a hanging knee raise. Alternatives include cable chops and cable crunches if you have access to cables in a gym.

But you'll notice these aren't just basic crunches. Instead, you're working your arms, legs, and torso. That's why you must use a total-body ab exercise to finish off the Big 5 circuit workout.

Those are all the exercises that you could use for the Big 5 movements.

Fortunately, you have an endless variety of exercises and set-ups that you can choose.

If you did those exercises, you would have a total body workout, you'd have an incredible muscle-building, fat-burning, metabolism-boosting training session and if you did that type of stuff 3 days per week and maybe did your interval training after each circuit you'd lose a lot of belly fat. Man, it would just melt right off!

That's my Big 5 exercise movement system for building a better body.

If you want to burn fat, you want to build muscle, and you want results that are absolutely guaranteed, implement the Big 5 into your workout today.

To recap, here are the Big 5 Movements:

Squat

Push

Pull

Single Leg Exercise

Total Body Ab Exercise

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As Seen on TV Zumba Total Body Transformation System DVD Set $37.49 If you're fed up with boring exercise routines you'll love the fun new Zumba Total Body Transformation System DVD Set. It works your body from head to toe with captivating Latin American dance routines and includes six workouts on four DVDs a nutritional guide and two bonus toning sticks.

Zumba Fitness 2 Wii Game MAJESCO $34.39 ESRB Rating: T - Teen Genre: Music / Rhythm Features: Three million players and counting have already discovered the exhilarating Zumba Fitness interactive video game work out. Following the worldwide best-selling original, Zumba Fitness 2 builds on that phenomenal success while elevating the exer-game category to a new high of fun, effective fitness. This cutting-edge experience layers in loads of new features and improvements, amps up the dance-fitness party and gives you even more ways to sculpt your body and party yourself into shape. Get ready for the sleek, sexy physique you've always dreamed of! Features Get a total body workout with 32 electrifying new routines and music tracks, including hits from today's hottest artists including Pitbull, Nicole Scherzinger and Yolanda Be Cool and DCup. Follow along as celebrity Zumba instructors Ta...

Zumba Fitness Rush Kinect for Xbox Game. $34.99 Three million players and counting have already discovered the exhilarating Zumba Fitness interactive video game work out. Following the worldwide best-selling original, Zumba Fitness Rush builds on that phenomenal success while elevating the exer-game category to a new high of fun, effective fitness. This cutting-edge experience layers in loads of new features and improvements, amps up the dance-fitness party and gives you even more ways to sculpt your body and party yourself into shape. Suitable for the Xbox 360.Get a total body workout with 42 electrifying new routines and music tracks, including hits from today's hottest artists including Pitbull, Nicole Scherzinger and Yolanda Be Cool ; DCup.Follow along as celebrity Zumba instructors Beto, Tanya Beardsley, Gina Grant, Kass Martin, Jason Thompson and Erica Pierce guide you through each routine.New 3D models of each instructor make playing the game feel like taking a real class with Zumba's elite.Learn 24 different dance styles across routines, from fan favorites like Merengue, Samba and Cumbia to new additions like Axe, Bollywood, Latin Pop and Pasodoble.Dance hands-free with Kinect. Advanced tracking technology allows for more accurate move tracking in-game so you'll never miss a step! Get your party on in 10 stunning, dynamic environments: Miami Yacht, LA Nightclub, Bollywood, Rio Carnivale, Scandinavian Ice Hotel and more. Watch the party grow and trigger Euphoria as you match moves throughout each area! New video cueing system makes the choreography easier to follow for new players.New Progress Tracker lets you follow every stat relating to your gameplay, including: calories burned, achievements earned, overall rank, technique score based on how many moves matched overall, and more.Approachable gameplay offers a full tutorial mode with Low, Medium and High Intensity routines tiered for all skill levels.Earn achievements and exclusive behind-the-scenes videos as you play .For ages PG years and over.

ZUMBA FITNESS® for Nintendo® Wii $39.99 Tired of the same old boring workout routine? Then it's time to put on your dancing shoes and shake your way to a better body and better health! Zumba Fitness®, the first and only Latin-inspired dance-fitness program that has taken the world by storm, is now invading your living room in Zumba Fitness for for Wii ! The Zumba Fitness video game, pairs red hot international dance steps with sexy Latin music to create an addictively fun, yet challenging exercise party!. Zumba Fitness features nine different dance styles, such as salsa, hip-hop, and mambo and uses the included Zumba Fitness belt to create a real-time gaming experience. The belt wraps around your waist allowing the motion controller to move with the motion of your hips where the movement originates from. Even if you don't know how to dance, learning the Zumba moves and techniques is simple with the help of Zumba instructors Tanya, Gina, and Zumba's creator Beto. They will guide you through more than 30 exciting, body rocking routines that will make you forget you are even exercising. Plus, you can invite up to four of your friends to join in all the hip shaking, arm swaying, foot stomping fun-both locally and online-for the ultimate workout dance party! Game Features Maximum Number of Players: 1 to 4 Online Play: Yes Compatibility: Nintendo Wii Manufacturer: Majesco Category: Fitness, Music, Action Subcategory: N/A ESRB Rating: Everyone(10+) ESRB Content Descriptors: Mild Lyrics

ZUMBA FITNESS® for PlayStation® 3 $34.99 Tired of the same old boring workout routine? Then it's time to put on your dancing shoes and shake your way to a better body and better health! Zumba Fitness®, the first and only Latin-inspired dance-fitness program that has taken the world by storm, is now invading your living room in Zumba Fitness for PS3 . The Zumba Fitness video game, pairs red hot international dance steps with sexy Latin music to create an addictively fun, yet challenging exercise party! Zumba Fitness features nine different dance styles, such as salsa, hip-hop, and mambo and uses the included Zumba Fitness belt to create a real-time gaming experience. The belt wraps around your waist allowing the motion controller to move with the motion of your hips where the movement originates from. Even if you don't know how to dance, learning the Zumba moves and techniques is simple with the help of Zumba instructors Tanya, Gina, and Zumba's creator Beto. They will guide you through more than 30 exciting, body rocking routines that will make you forget you are even exercising. Plus, you can invite up to four of your friends to join in all the hip shaking, arm swaying, foot stomping fun-both locally and online-for the ultimate workout dance party! Game Features Maximum Number of Players: 1 to 4 Online Play: Yes Compatibility: PS3 Manufacturer: Majesco Category: Fitness, Music, Action Subcategory: N/A ESRB Rating: Everyone(10+) ESRB Content Descriptors: Mild Lyrics

Zumba Fitness 2 for Wii $39.99 With Zumba Fitness 2’s hot music track list and super-easy dance moves, you’ll want to work out every day of the week! Zumba Fitness is back and steamier than ever! It’s time to shake your money maker and lose weight at the same time with this full-body dancing workout for Wii . Enjoy dancing to 30 hot new music tracks, including "We No Speak Americano," by Yolanda Be Cool & DCUP, "Pause," by Pitbull, and an exclusive remix of "Poison". The electrifying choreography and various dance styles will give you the motivation to dance your way to a better body and better health. Zumba’s fun and proven program allows you to customize your workout to suit your fitness goals. The brand new Progress Tracker allows you to keep an eye on the calories you're burning while 3 fun modes let you boogie down with up to 4 friends. Turn up the tunes and shake your way to a better body from the comfort of your living room! Includes Zumba Fitness Belt! Game Features Maximum Number of Players: 1 to 4 Online Play: N/A Compatibility: Nintendo Wii Manufacturer: Majesco Entertainment Category: Music Subcategory: Fitness ESRB Rating: Teen (13+) ESRB Content Descriptors: Mild Lyrics

Wii - Zumba Fitness 2 $63.93 Featuring more than 30 hot new music tracks, electrifying choreography, a huge variety of new dance styles and brand new arenas, Zumba Fitness 2 invites you to dance your way into shape with a fun and proven program.The successor to the best-selling original, Zumba Fitness 2 gets you moving with world-renowned Zumba creator, Beto, and celebrity instructors Tanya Beardsley and Gina Grant as they guide you through each exhilarating routine ranging in style from Merengue and Samba to Indian and Latin Pop. The all-new progress tracker adds up calories burned, grades dance styles, and displays trophies, stats and overall rank. Playing in Single Song, Full Class or Zumba Party modes, you will have a blast with this unique dance fitness experience that shapes, tones and transforms you body while leaving you with an endorphin high.FeaturesShake it in Style - From fan favorites like Salsa and Reggaeton to all new styles like Bellydance, Axe, Latin Pop and Pasodoble, you can choose from more than 20 dance stylesCustomize Your Experience - Select from more than 30 tracks in Single Song mode, take a class designed by Beto, Gina Grant or Tanya Beardsley, or craft your own playlist in Zumba Class mode. Invite your friends to join the fun in Zumba Party mode that supports up to 4 players. You can even take it slow in Learn the Steps tutorial mode before you dive into the choreographyLocation, Location, Location - Dance it up in five new, dynamic environments from a Miami Yacht to a Los Angeles nightclubSuperstar Instructors - Dance and interact with top Zumba instructors Beto, Tanya Beardsley and Gina Grant. You can even customize each instructor's outfit with the hottest Zumbawear styles

Zumba 2 - Wii Game. $29.99 Zumba Fitness 2 builds on the phenomenal success while elevating the exer-game category to a new fun effective fitness. This cutting-edge experience layers in loads of new features and improvements, amps up the dance-fitness party and gives you even more ways to sculpt your body and party yourself into shape. Get ready for the sleek, sexy physique you've always dreamed of!Suitable for the Nintendo Wii.For ages PG years and over.

Zumba Fitness 2 - Nintendo Wii $39.99 SynopsisTurn up the heat and get the body you want the full-body dancing workout that you know and love is back again as an exhilarating sequel to the popular dance fitness game, Zumba Fitness. You'll be melting away the pounds and transforming your body while you move and groove to all-new hit songs and experience the Zumba action like you never have before right in your own living room. Zumba's back again with a thrilling sequel in Zumba Fitness 2. With Zumba creator Beto and celebrity instructors Tanya Beardsley and Gina Grant guiding you through engaging choreography that spans 20 different international dance styles, it's easier and more fun than ever to get the body you want. Watch and feel the pounds melt away as you dance to more than 30 new dance tracks from the Zumba program, including "We No Speak Americano," by Yolanda Be Cool & DCUP, "Pause," by Pitbull, and an exclusive remix of "Poison," the dance hit from the former lead singer of the Pussycat Dolls. With this enhanced sequel, you can customize your own class to include your favorite routines. Keep an eye on the calories you're burning and follow your improvement with the all-new Progress Tracker. Experience the Zumba action with up to four dancers in three fun modes, including Single Song, Full Class and Zumba Party. Turn up the volume and get that body moving.

Zumba Fitness: Rush - Xbox 360 $49.99 SynopsisFeel the exhilaration of the full-body dancing workout that you know and love with Zumba Fitness: Rush. Building on the phenomenal success of the original game, Rush delivers thrilling new routines, music tracks and the hands-free control and full body motion-tracking of the Kinect. With accessible gameplay, a revamped tutorial mode and helpful training from superstar Zumba instructors, dancers of all skill levels will be able to get up, get down and achieve their fitness goals. Are you ready to feel the Rush that defines Zumba Fitness? Hop off your couch and into the fun-filled, electrifying dancing workout of Zumba Fitness: Rush. Featuring 42 thrilling new routines and songs from today's top artists, Zumba Fitness: Rush helps you get in shape and take your fitness goals to a new level of fun. Break it down with 24 dance styles that range from fan-favorites like Merengue and Cumbia to new additions that include Bollywood, Ragga, Bachata, Latin Pop and Quebradita. Experience a heart-racing good time when you truly get into the dancing fun with the motion-tracking capabilities of your Kinect sensor, and enjoy hands-free dancing and control of menu navigation thanks to the Kinect's voice controls. Dance by yourself or grab a friend to share the dance floor in three game modes. Groove to the beat of one song at a time in Single Song mode, or amp up the excitement in the Zumba Class mode that offers workout routines in 20-, 45- and 60-minute formats. You can even create your own workout by saving a playlist of your favorite songs and routines. With superstar Zumba instructors and 10 dynamic environments, you'll feel like you're part of the Zumba elite and partying like a rock star all over the world. Get ready to feel the Rush.

ZUMBA FITNESS® KINECT for Xbox 360 $49.99 Tired of the same old boring workout routine? Then it's time to put on your dancing shoes and shake your way to a better body and better health! Zumba Fitness®, the first and only Latin-inspired dance-fitness program that has taken the world by storm, is now invading your living room in Zumba Fitness Kinect ! The Zumba Fitness video game, pairs red hot international dance steps with sexy Latin music to create an addictively fun, yet challenging exercise party on your Xbox 360 . Zumba Fitness features nine different dance styles, including salsa, hip-hop, and mambo and uses the motion-sensing capabilities of the *Kinect sensor to create a real-time gaming experience. Using revolutionary full-body tracking, the Kinect sensor allows your gaming console to recognize your body and mirror all of your movements and dance steps in the game-No controller needed! Even if you don't know how to dance, learning the Zumba moves and techniques is simple with the help of Zumba instructors Tanya, Gina, and Zumba's creator Beto. They will guide you through more than 30 exciting, body rocking routines that will make you forget you are even exercising. Plus, you can invite up to four of your friends to join in all the hip shaking, arm swaying, foot stomping fun-both locally and online-for the ultimate workout dance party! *Requires Kinect Sensor (Not included) Game Features Maximum Number of Players: 1 to 4 Online Play: Yes Compatibility: Kinect-Xbox 360 Manufacturer: Majesco Category: Fitness, Music, Action Subcategory: N/A ESRB Rating: Everyone(10+) ESRB Content Descriptors: Mild Lyrics

Majesco Zumba Fitness Belt for Nintendo Wii $9.99 Zumba Fitness and Zumba Fitness 2 have you moving, grooving and getting down to awesome music while getting in shape. The popular dance fitness franchise has turned up the heat and is helping you get the body you want, but holding the Wii Remote can be tiring. With the Zumba Fitness Belt for Nintendo Wii, you can tuck the Wii Remote away and still enjoy the fluid movements that allow you to melt away the pounds and transform your body. Move, groove, shimmy and shake the pounds away with Zumba Fitness without having to hold the Wii Remote thanks to this Zumba Fitness Belt. The 52" belt features adjustable Velcro straps that allow for a comfortable and secure fit for most players. When you're ready to start dancing, simply slide the Wii Remote into the holster and dance hands-free into shape.

Zumba Fitness Rush Xbox 360 Game MAJESCO $44.38 ZUMBA FIITNESS RUSHKINECT (XBOX 360) ESRB Rating: E10+ for Everyone 10+ Genre: Sports Features: Feel the exhilaration of the full-body dancing workout that you know and love with Zumba Fitness: Rush. Building on the phenomenal success of the original game, Rush delivers thrilling new routines, music tracks and the hands-free control and full body motion-tracking of the Kinect. With accessible gameplay, a revamped tutorial mode and helpful training from superstar Zumba instructors, dancers of all skill levels will be able to get up, get down and achieve their fitness goals. Are you ready to feel the Rush that defines Zumba Fitness? Features Groove to one routine of your choice and get an idea for the rhythm before you start dancing in Single Song, or get your heart rate up with a Zumba Class that features workout routines in 20-, 45- or 60-minute lengths Learn from 3D avatars of ...

ZUMBA FITNESS RUSH FOR XBOX 360 KINECT $49.99 Feel the burn and the adrenaline rush with a whole new Zumba experience for your Xbox 360. Building on the worldwide best-selling original, Zumba® Fitness Rush elevates the exer-game category to a new level of fun, effective fitness. This full-body workout offers a variety of exclusive content only available on Kinect for Xbox 360 , plus lots of new features and improvements that amp up the dance fitness play so you can Zumba your way into shape! Game Features Maximum Number of Players: N/A Online Play: N/A Compatibility: Xbox 360 Manufacturer: Zoe Mode Category: Sports Subcategory: Fitness ESRB Rating: Rating Pending ESRB Content Descriptors: N/A

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PS3 Move Starter Pack - 320GB Zumba, Dancestar and others. $299.99 Suitable for the Playstation 3.This package contains a Playstation3 320GB console with Playstation Move starter pack, Zumba Fitness, Dancestar Party, LittleBigPlanet 2 ; Gran Turismo 5.PS3 Slim has been completely redesigned, achieving a slimmer body, a new design with a textured surface finish, giving an all-new impression and look.The pack contains a PlayStation Move motion controller and a PlayStation Eye camera-everything you need to get Moving.The Zumba program pairs red hot international dance steps with sexy Latin music to create an ultra fun fitness party, thatÂ’s focused on the joy of movement.With DanceStar Party, learn the hottest dance moves with an amazing track list packed with 40 pumping songs from your favourite artists.LittleBigPlanet 2: Sackboy is back for another series of fun-packed adventures in the hotly anticipated follow up to LittleBigPlanet.Gran Turismo 5 is one of the biggest names in videogame racing, renowned for its unique level of realism and stunning graphics.EAN/Barcode: 5027669399462.Please note that this product is excluded from our 30 Day Money Back Guarantee - this does not affect your statutory rights.Free delivery via DPD. This item will be delivered free, by courier, usually in 5 working days (depending on your local courier service).

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Zumba Fitness. $49.99 Zumba fitness is a fast moving workout that's taking the nation by storm. This great set gives you 6 workouts helping you to get toned and in shape while you have fun with Zumba.Ditch the workout! Join the party!Zumba Fitness is the fast moving, exhilarating, sexy, dance inspired workout that's taking the nation by storm.Includes 6 workouts on 4 DVDs.Nutritional Guide and 2 Bonus Toning Sticks.

12-Minute Total-Body Workout $9.99 The author of the bestselling Now or Never offers readers a total fitness program that tightens, tones and shapes the entire body in only 12 minutes a day, without the use of expensive gym equipment.

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