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Five fundamentals of a complete workout

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I've already covered the factors that stop many people from sticking to a workout program – and explained how to get rid of them – so now it's time to tell you what elements are critical if you want that program to truly make a difference. 

Remember, you are only as strong as your weakest link, and if you are weak in some of the following areas, you should work at them to become a more balanced, physically fit person.

1. Cardiovascular health
This is the ability of your heart and lungs to work together to provide your body and working muscles with oxygen during activities that last more than 90 seconds. Cardio health is important because it results in less stress on your heart and lungs around the clock, enabling you to avoid illness and live a long, healthy life. Aerobic exercise is the key here, so let's move! 

2. Muscular strength
I'm talking about the amount of force your muscles can exert against resistance for a short duration. Resistance can be as simple as utilizing your own body weight during exercises, and as convenient as a perfect push-up or even just getting up and accomplishing daily activities.

3. Muscular endurance
While muscular strength deals with short duration, muscular endurance deals with sustained muscle contractions. Only an aerobic exercise that lasts between 15 and 90 seconds can improve this component. So, how many push-ups can you do?

4. Flexibility
This is the range of motion possible for each of your joints or group of joints. If you are poor in this department it will directly affect the three components above. This starts with a good dynamic warm-up that is designed to prepare the muscles for performance. Warm-up exercises should be performed in a safe, controlled fashion, while utilizing momentum to gently propel your muscles to maximum range, while not extending past what is considered comfortable. If you need inspiration, check out my four-minute BMAX Dynamic Warm-up. Don't attempt the suggested workout below without warming up properly first.

5. Body composition
It's safe to say that if you have a well-designed program with the above components, it will lead to improved body composition over time. Having poor body composition has many negative physical and psychological effects. It's plain and simple: improper exercise habits and poor lifestyle choices can not only lead to being overweight or obese, but also the increased risk of chronic disease and depression. 

So, now what? 

Put on loose, comfortable workout clothing, lace up your sneakers, push play and "Prepare to Activate!" I have designed the below two-part workout to deliver all five factors in a quick, convenient way. No equipment and less than 30 minutes. Does that sound doable?  
Challenger Part 1

If you're in the beginning stages of your fitness journey, then don't hesitate to pause throughout the video in order to perform each exercise properly and not feel rushed. 

If you're feeling great, then continue on to Challenger Part 2. 

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Congratulations on taking the first steps towards a healthier, happier lifestyle. You deserve it!

*Have a question for Andy Berler, the man who keeps the Patriots Cheerleaders in great shape? Let us know at lifestyle@patriots.com. *

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