FIT-BOOSTER

So, the order in which we do the exercises in our training program matters significantly. 

This is a workout specially adapted, structured and targeted for a limited amount of workout time, which is put in a certain order to make it much more efficient. An order in which, if it's done correctly, you will avoid injuries and you will use all your muscle groups almost equally, also avoiding activating some muscles to the detriment of others or even excessive wear of a particular muscle.  

Many of the exercises used in this Fit-booster can be found separately on this website. This is a summary put in a particular order that creates the efficiency of this carefully elaborated workout. So, that’s why this is such an efficient workout, because of this order of exercises. The order of the exercises counts a lot. It is basically as important as the correctness with which we do the exercises as well as the proper type of exercises we choose.

I do this kind of workout myself almost every day and it has kept me fit and healthy for decades.

So, I think, the priority order of the exercises is extremely important. The volume and the intensity of the exercises should be calculated to involve as many muscle groups as possible. Also, it should be structured in an efficient way to be maximized for a certain amount of time.

• Boxing is an intense and complete full body workout, which can blast up to 800 calories in just one hour. 
• I  now weigh about 205 pounds/93 kg at 6,2 ft./1.91 tall and I burn around  350 calories easily in just 22 minutes of my inovation of old school  boxing workout combined with exercises build on basic natural body  movements -with no equipment. So, anybody can do it! Only if you have  some specific health issues, you can’t do it, but if you have the  doctor's approval you can do it easily. 
• And you can also do this anywhere in your living room, on the beach, in  the hotel room or in the park. And it takes just a few minutes, so you  have no excuses for postponing working out. It is a unique successful  formula of classic fitness fundamentals and technics used by  professional athletes, adapted by me for non-professionals- regular  people who want just to stay healthy, be fit and look good. I picked up  some of those old school safer exercises, which proved very efficient  over time. Then, I put them in a precise, certain order, trying to  stimulate the whole body's muscle groups and I created this easy, but  elaborate workout. I do this 4-5 times per week holding in each hand a 1  kg/2 pound dumbbells.
•  If you are a beginner, or out of shape, or you haven’t exercised for a  while, you should warm up very well and start off gently, gradually  build up in intensity and take a break-listen to your body. 
• Do it in the correct form! This is my established rule! You build muscles only if you exercise correctly and safely!
• Do not push yourself and don t over do it in order not to injury  yourself and trigger a muscle loss. If you are not a professional  athlete use just 80% effort of your capacity. You can go all out 100%  once or twice a week if you workout 4-5 times per week. Also, it is  important to stay hydrated! 
•  Basically, this program, which I call "Fit-booster” workout-calisthenic  exercises, is a kind of mix of High-Intensity Interval Training (HIIT)  and anaerobic exercises, that can also emulate a cardio workout with all  the aerobic benefits.
•  After I  created it, I also do this type of workout myself even now and I was  happy to notice that the body would continue to burn calories for almost  24 hours. It is similar to a car engine which remains warm after you  turn it off. This effect is called EPOC, which means excess  post-exercise oxygen consumption or simply after burn.
•  It  is well known that high intensity type of exercises have this effect.  There have been lots of studies by scientists about this phenomenon and  they prove that after burn can last up to 70 hours. Also, you get the  same health benefits as an hour's workout in just 22 minutes. Now you  have no more excuses not to workout.
• So, this unique exercise program is done in no time with simplicity and effectiveness!
• It is a non-boring way to stay fit!