A little workout can go a long way!

Hi LWFY weight loss winners! I’ve put together a nice workout routine that can be used on the go (for all those travelers), outside in the park, or right at home in your living space. This workout takes about 15 minutes and is a great way to get started with a fitness routine, or for those of us who might be more advanced this is could be a great warm-up or quick lunch time booster.

Remember to listen to your body and modify exercises as needed. For effective workout you should be breathing heavily enough that it would be difficult to carry on a conversation, and you should be working up a sweat.

Message me with any questions, comments, or concerns!

Enjoy! -Bobby

Lose Weight, Find Yourself® Simple & Effective 15 Min Workout!

Three Sets of Exercise are below. Sets A-B-C, simple as 1-2-3!

A1. Burpee (or hops) x 30 seconds (rest 15 seconds after)
A2. Mountain Climbers x 30 seconds (rest 15 seconds after)

Repeat three times, resting 60 seconds between each round.

B1. Forward lunge x 30 seconds; each side (rest 15 seconds after)
B2. Jumping jack x 30 seconds (rest 15 seconds after)
B3. Seated bicep curl w/ resistance band (or weight) x 15 each side (rest 15 seconds after)

Repeat two times, resting 60 seconds between each round.

C1. Bodyweight squat x 30 seconds (rest 15 seconds after)
C2. Push-up (modification: kneeling push-ups) x 30 seconds (rest 15 seconds after)
C3. Plank x 60 seconds (or amount of time you can best tolerate) (rest 15 seconds after)

Repeat two times, resting 60 seconds between each round.

(Incorporate a resistance band or additional hand weight as you see fit.)

This on the go workout applies to your weekly recommended exercise of 240 – 300 minutes.


Aside from weight loss, physical activity helps to maintain or lower: high blood pressure, risk of diabetes / elevated glucose, and high cholesterol.

Regular physical activity helps to prevent osteoporosis (a weakening of bones), strengthens muscles / tendons / ligaments, prevents injury, and promotes flexibility and longevity.

*Any exercise program may result in injury. Fit Guy, LLC & Lose Weight, Find Yourself® assumes no liability for injury associated with suggested regimen. By performing these exercises, participant acknowledges risk.


Helpful Explanations:


The burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”:

  1. Begin in a standing position.
  2. Drop into a squat position with your hands on the ground.
  3. Kick your feet back, while keeping your arms extended, then do a push up.
  4. Immediately return your feet to the squat position and jump.

Jumping Jacks:

A jumping jack is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides.


A lunge can refer to any position of the human body where one leg is positioned (forward, lateral, behind) with knee bent and foot flat on the ground while the other leg remains stationary.

Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings. A lunge can be performed using bodyweight alone, or with use of resistance band or weights.

Mountain Climber:

Assume a pushup position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee to your chest and place your foot back on the ground behind you. Quickly switch to the other leg and repeat. It should feel as though you are running in the pushup position. Alternate back and forth swiftly.


The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. The most common plank is the front plank which is held in a push-up-like position, with the body’s weight borne on forearms, elbows, and toes.


Keeping a prone position with the hands palms down under the shoulders, the balls of the feet on the ground, and the back straight, push-up the body and let it down by an alternate straightening and bending of the arms. (Modification: knees placed on the ground for less resistance.)

Seated Bicep Curl:

  1. Sit on a flat stable surface (chair or bench) with a resistance band or weight in one hand (other end of resistance band is to be held in place by foot on the floor). Hand being held at extended arms length. The elbows should be close to the torso.
  2. Rotate the palms of the hand so that it is facing your torso. This will be your starting position.
  3. While holding the upper arm stationary, curl the resistance band or weight. Make sure that you contract the biceps as you breathe out and make sure that only the forearms move. Continue the movement until your bicep is fully contracted and the hand is at shoulder level. Hold the contracted position for a second as you squeeze the bicep.
  4. Slowly begin to bring the resistance band back to the starting position as you breathe in and as you rotate the wrists back to a neutral grip.
  5. Repeat for the recommended amount of repetitions.


The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. (Option: place resistance band under both feet, and hold handles for added tension, or use weights in either hand.)