Here's Your Personal Trainer In Pikesville

14 Minute Workout



Set up your exercise stations from the videos or e-book, then follow the 7 simple steps below to get started!

The E-books, BMI & Weight Loss Calculators, Exercise/Nutrition Journal and Detox Meal plans 1 and 2 are located at the bottom of the page.
Step 1 - Pick and choose the exercises or follow the Day-1 Workout
Step 2 - Warm-up first followed by a lower body exercise followed by an upper body exercise
Step 3 - Choose 3 lower body exercises, 3 upper body exercises and 1 abdominal exercise 
Step 4 - You can also just follow the exercise routine at the bottom of the page
Step 5 - Set your timer for 30 or 60 seconds
Step 6 - Do each exercise for 30 or 60 seconds and rest for 10 seconds between each exercise
Step 7 - After 7 one minute exercises repeat until you have done 14 minutes and then stretch
If you've been eating everything in sight before you started this program, you need to change your diet mentality! For the first week start the Detox Meal Plan to get you started on the right track. Take it slow on the exercises. Remember this statement: "You Can't Out Train A Bad Diet" You must support your training program by eating healthy meals on time!  Eat every 3-1/2 hours apart. If you really want to lose weight, burn fat, lose inches and build muscle you must change your diet, your mind-set and your daily activity!
Here's all the tools you'll need to get started!
Resistant Bands 
Exercise Ball 
A Set of Dumbbells
Kettle Bell
Exercise Mat 
A Timer or Stop Watch
Your 14 Minute Workout Starts Now!
(Ladies) Weigh yourself and measure your belly, breast, hips, butt, thighs and arms
(Men) Weigh yourself and measure your belly, chest, arms, thighs and calfs
Use the Weight Loss Calculator and the BMI Calculator below
For the first (7) seven days follow part 1 of the Detox Meal Plan below
After the 7 days of Detoxifying your body, weigh and measure yourself again
Then start the second part of the Detox Meal Plan Program below for six weeks
Download the Home and Gym Workout E-books provided below
Download the Exercise - Nutrition Journal and print it out so you can keep track of your exercises and nutrition habits
Now it's time to get started on the 14 Minute Workout Program
Click On The GO Button Below To Get To The Videos!


Calculators Powered by:

If you made it through the 7 Day Detox Meal Plan without cheating, give yourself a high five! 
Congratulations! ...You may have lost some weight, body fat, inches or all three! 
Get Your Timer and Get Ready To Workout!

Get a stop watch, timer or a clock. 
Then set up your exercise stations.

Now It's Time To Get Fit For Life!

Are you ready for your workout today?

·       Step 1 - Set your timer for 30 or 60 seconds
·       Step 2 - Do each exercise for 30 or 60 seconds 
·       Step 3 - Rest for 10 - 30 seconds between each exercise
*Consult your physician before beginning any exercise program.

Your 14 Minute Workout Starts Now!

Use the BMI Calculator and the Weight Loss Calculator below before you start. Use the 1 minute or less exercise videos below to create your 14 Minute Workout. Warm up by doing jumping jacks, jogging, treadmill, bike, eliptical or running in place.

*Remember to consult your physician before beginning any exercise program.

- Click On The First Video Below -

#1 Ab Workout

#2 More Ab Workout

#3 The Crawl - a total body exercise

#4 Pushups on the stability ball

#5 The Plank - lower back and abs

#6 Side Plank- Obliques

#7 Bicep Curl w/band

#8 Tricep Kickback w/band

You can do the whole workout for a 7 minute blast... have fun!

Copyright 2011 - - Kenneth Reed

I'm Your Baltimore Personal Trainer In Pikesville, MD