1A) Total Body Extension – 60 seconds
1B) Pushups – 30 seconds
1C) Bodyweight Squats – 60 seconds
1D) Jumping Jacks – 60 seconds
– Repeat 5 times. Rest as little as possible between exercises
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Here’s a classic fat-burning superset workout where you’ll do one dumbbell exercise followed by a bodyweight exercise. You can stay in the same place so that you won’t lose your equipment if you exercise in a busy gym.
The 15-Minute Classic Fat Burner Workout
1A) DB Reverse Lunge – 30 seconds per side
1B) Decline (feet on bench) or Incline Pushups (hands on bench) – 60 secs
– Do not rest between 1A and 1B. – Rest 30 seconds after 1B before repeating the superset two more times.
– NOTE: Decline pushups are harder, incline are easier.
2A) DB Row – 30 seconds per side
2B) Bulgarian Split Squat or 1-Leg Hip Extension – 30 seconds per side
– Do not rest between 2A and 2B. – Rest 30 seconds after 2B before repeating the superset two more times.
– NOTE: 1-Leg Hip Extensions are done while lying on your back and placing one foot on top of a bench. Point the other foot straight up in the air and contract your butt and hamstrings with the other leg to drive hips up
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Do not rest between exercises…unless you really need a 15-second break.
– Rest 1-minute at the end of the circuit.
– Repeat the circuit up to 4 times for a total of 16 minutes of exercise.
1) Total Body Extensions – 30 seconds
2) Prisoner Squats – 30 seconds
3) Mountain Climbers (alternating sides) – 60 seconds
4) Reverse Lunges (alternating sides) – 60 seconds
5) Close-Grip Pushups – 30 seconds 6) Plank – 30 seconds
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A. Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition.
Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises.
Note: take additional rest breaks when necessary.
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 3 rounds total.
A) High knee skips
B) Duck unders
Reset your timing device for 12 rounds, 35 seconds work and 10 seconds transition.
Do each exercise in order for 35 seconds, with a 10 seconds transition.
Ab Workout Set #1:
3 rounds
1A: Ab Circles (go both directions)
1B: Sprint in Place
Ab Workout Set #2:
3 rounds
2A Side plank with reach & raise
2B: Leg raises
(with hip lift)
“Pyramid of Spiders”
Time limit = 7 mins
Rest as necessary or if your form gets bad.
Do as many rounds as possible in seven minutes, resting only as necessary. If your form gets sloppy, you must take a break.
If you get through the pyramid in the time limit – start again.
A: Spiderman plank x 5 each side , jump squats x 5
B: Spiderman plank x 10 each side , jump squats x 10
C: Spiderman plank x 15 each side, jump squats x 15
D: Spiderman plank x 20 each side, jump squats x 20
E: Spiderman plank x 15 each side, jump squats x 15
F: Spiderman plank x 10 each side, jump squats x 10
G: Spiderman plank x 5 each side, jump squats x 5
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Set your timing device for 6 rounds, 30 seconds work and 5 seconds transition.
Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises.
Note: take additional rest breaks when necessary.
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition. Repeat for 2 rounds total.
A: Leg swings
B:I – T – Y complex
C: Crocodile jacks
Reset your timing device for 15 rounds, 40 seconds work and 10 seconds transition.
Do each exercise in order for 40 seconds, with a 10 seconds transition.
Workout Set #1: 2 rounds
1A: Bulgarian Split Squat (split time between legs)
1B: Walkouts to cross body mountain climber
1C: Jump rope (with the invisible jump rope)
Workout Set #2: 3 rounds
2A: Single Leg RDL with T – Squeeze
2B: BW renegade row
2C: split shuffle 30:30
Accelerator: 4 rounds
Do each exercise for 30 seconds work and 30 seconds rest, for 4 rounds. Count your reps and aim to add one more rep each round – with good form of course.
A) Burpees x 30s – rest 30s
Foam Roll and Stretch
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