Hello, I want to wish everyone a happy and safe holiday. Thanks to all my family, friends and clients, you make me who I am. I'm grateful for your support and love. I'm taking off a few days and will start back on Tuesday. Please keep sending me your questions and requests, I enjoy them all. Take care, Kevin

Kevin Moses, your virtual personal trainer, shows you an in home exercise routine in under 4 minutes. I want to thank blogger for making it easy to download videos and share my passion. This exercise routine was done in my living room. I wanted to show you that exercise doesn't always have to be done in a gym setting. If your short on time, try using your living room or bedroom. All you need is a few tools to get an effective workout.

Overall in this workout, I worked the quadriceps, hamstrings, glutes, chest, shoulders, back, biceps, and triceps. This was a full body workout that anyone can do. I suggest doing 2 sets with 12 reps in the beginning. As you progress, challenge yourself with 3 sets and 15 reps. There are many variations one can do with an exercise program. Please let me know if you have any questions or concerns.

These tricep exercises with resistance bands can be done in your home or a gym/fitness studio. Most don't have time to exercise. With these quick, but effective workouts, your fitness goals can be accomplished. When doing this exercise, make sure your lower back is flat as your bending over. This will protect against any injuries to the back. I recommend doing 3 sets and 12-15 reps of this exercise 3x's a week for best results. Take care and good luck with your workouts.

Chest exercises with resistance bands are one the easiest tools to use for in home training. I recommend getting a few types of bands with different tensions to challenge yourself. These exercises can be done evgery other day with 2-3 sets and 12-15 repetitions. Make sure you are challenging yourself in your workouts. If not, you may not see the results your desire. Let me know how this works and if you have further questions.

Check out this fat shredding workout video with resistance bands. I recommend doing this exercise routine 3 sets with 12 -15 reps. Do this routine every other day and watch your metabolism increase. Another benefit of this routine is its quick, but effective. If your looking for a good fat shredding workout that you can do in the comfort of your home with resistance bands I suggest you take look at this video.

Please take a look at this health and fitness wear that I have designed. It comes from a passion of mine, fitness. It's called Mozis. Mozis is Moses spelled phonetically, it was a unique design that has inspired me take make this clothing line. This Clothing line, Mozis, is for a purpose, to help childhood obesity. We all need to be aware of what's going on with our kids and health is a big component.

Childhood obesity is becoming an epidemic and I'm inspired to make a difference. I'm donating 15% of the proceeds of this health and fitness wear line to support this cause. Feedback is welcome.

What exercises are good for your health? A good flexibility program will help protect against injuries. Not only that, but it feels good to stretch and loosen your body up. I recommend stretching after your warm, some sort of aerobic exercise will do, at least 10 minutes. This increases blood flow and warms the body up.

In this video im showing how to stretch the lower body. I'm seeing it more and more from my clients that this is an important component to their fitness program. Give it a try and let me know what you think.

Question from Aug. 18



Uh Diet is still the same. I workout 3x a week. The workout circuit lasts about 20-30 minutes. Water i still drink around 3 quarts a day. I noticed a difference in my muscles. Not visibly but i can feel it. Before i started with the bands, my muscles didnt feel right..They were...well, when i flexed my bicep muscle, I could feel its big when when i really felt it, it wasnt tough and hard..Now i noticed that my muscles are more tighter and harder. But still, its not visible since i still have alot of fat to get rid of?

Answer:

Don't get frustrated with your exercise program. If your not losing weight, we will have to look at your diet more closely. Can you tell me your ratios/percentages of Carbs, Proteins, and fats? Are you eating breakfast and what is it?

Question:

Hey Fit man...I scaled myself....I gained 2 lbs..Could this be from muscle? I dont think 2 weeks of doing these workouts could give me 2 lbs of muscle...could it?


Response:

Your weight can change within 5 lbs in one day. I would check it again. Has your diet changed? How often are you working out a week? Are you drinking more water? Kevin

Okay. So i got my resistance bands, the 5 set. Yellow - X-light, green - Light, Red - Medium, Blue - heavy, and Black - X-heavy. Im starting off with yellow. So far, i wrote down routine exercises from multiple videos on Youtube. Some from yours, and some from others. Such as Shoulder raises, Squats, Shoulder press, Tricep extensions ect. I have about 15-17 exercises that i do with the band. Each 1 set with 15 reps. I plan to do more in the future. Right now, im just getting the feel of the bands. Breathing correctly, getting my muscles used to being worked from now on.

Well, Heres one of my questions. When should i upgrade to the next band? You said in about 3 weeks, muscle stabilizers adapt to the strain you put on your muscles. I really dont feel my self shaking when doing the workout...So should it be less than 3 weeks to switch to the new band? Second question, Have you ever got that feeling when your working out a muscle, you get that feeling of numbness? Is that what it feels to "feel the burn"? Should i keep going or stop when i feel that numbness? Thanks Moses!


Some exercises may require more tension, if so then you would upgrade in the resistance band tension. When doing the exercises you want to feel fatigue in the last reps, if not you can upgrade tensions, or perform more reps.


Feel the burn- Its probably the lactic acid that you feel. This is a waste product of anaerobic exercise. Its also a protective measure to tell your body to stop working out and take a short rest. So when you feel the numbness you should take a rest. What exercise are you feeling the numbness?

Resistance band shoulder exercises are available on my Youtube. This tri-set shoulder workout is a great start to any program.

1. Side lateral raise 12 reps 3 sets
2. Front shoulder raise 12 reps 3 sets
3. Shoulder press 12 reps 3 sets

Please let me know if you have questions.

Workout programs for abs. Here's a link of 3 exercises that hit all of the abdominals in under 2 min. I train 4-5 times a week, and this ab routine still makes my abs sore the day after. Start out with 3 sets & 10 reps of each exercise and then progress from there. Do this routine 3 times a week for best results.

How to build muscle tone and definition fast is a question asked most by my clients. There really is no easy way to build muscle fast unless its you have great genetics. If you're a beginner, I would suggest working out 3 times a week, with a full body workout. Now when I say working out, I mean lifting weights, yes even you girls. Women have a misconception about weight lifting. No you will not get big and look like a amazon.

Weight lifting increases the metabolism and this is exactly what you want. Studies are showing that after a weight lifting session your metabolism is elevated for up to 24 hrs after the workout. This is amazing news, and we need to take advantage of this info. Please, please, if you want to lose weight and tone up, lift weights at least 3 times a week. I would also suggest picking exercises that hit each body part at least once, if not twice. Ex., legs-squats and lunges would be great.

To build muscle tone and definition fast I would also suggest eating small frequent meals. Starting your metabolism right in the morning is the best way to see results fast. Eating a bowl of oatmeal or maybe something easier like a yogurt, would set yourself up for success and reap the most benefits of your exercise program. Remember its not some magic pill, its about science. Build muscle, burn more calories.

A training log or workout logs are very important when starting an exercise program. It gives you an idea of your improvements and what you did the previous day. When I first started working out I always had a workout log. It helped me see my progress. Even though in the beginning of any exercise program, its sometime hard to see the results, training logs are documented pieces of paper that show you where you've been and where you're going. I highly recommend using a training log, workout logs for your exercise program. Here's a free one that should help you get started.

I'm offering a free workout log for all my clients