Full Body Burnout #3
Work your body from head to toe with this all-over workout!
This workout incorporates a lot of functional movement, using multiple muscle groups simultaneously and forcing you to stabilize your core. I like to incoporated funcional movement into the workouts I create so that the body remembers how to move in all planes, making you less likely to injure yourself unloading groceries from the car or picking up your couch to move all the toys underneath...
You'll Need:
Medicine Ball or Kettlebell (opt)
Bench
Stability Ball (opt)
Dumbbells (5+ lbs)
Resistance Bands or Lat Pull Down Bar
Jump Rope
Sliding Discs, Towel or Paper Plates
Beginner: 1-2 rounds of 8-10 reps
Intermediate: 2-3 rounds of 10-12 reps
Advanced: 4 rounds of 15 reps
Warm-up: 10-Minute Abs Routine
50 sec Plank Knee-ins (feet on Stability Ball, Sliding Discs or Towel)
rest 10 sec
50 sec Captain's Chair
rest 10 sec
50 sec Slow Bicycles
rest 10 sec; Repeat 2 more times!
1 min Punch Abs
The Workout
Set 1: Perform 1-4 times in a row
8-15 Reverse Lunge w/ Medicine Ball Twist (each side)
8-15 Stability Ball/Bench Incline Push-up w/ Alt Knee to Chest
1 min Cardio Interval: Single Leg Jump Rope (30 sec each leg)
Set 2: Perform 1-4 times in a row
8-15 Right Leg Reverse Lunge + Forward Lunge w/ Hammer Curls
8-15 Left Leg Reverse Lunge + Forward Lunge w/ Alt Front/Side Raises
1 min Cardio Interval: Pendulum Hopscotch
Set 3: Perform 1-4 times in a row
8-15 Curtsy Squat w/ Overhead Triceps Press
8-15 Hamstring Curls + 10 Hip Raises
1 min Cardio Interval: High Knee Skips (Jump Rope)
Set 4: Perform 1-4 times in a row
8-15 Pull-ups (or Lat Pull-Downs)
8-15 Full Squats
8-15 Low Squat Pulses
1 min Cardio Interval: 180 Hopscotch
Bonus Giant Set: (opt)
Repeat from the top and perform 1 set of all 9 exercises, omitting cardio intervals