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...

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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

 

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