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Full Body Burnout #4

Save time in the gym and sculpt and tone your entire body with this full body workout!

Printable PDF

You'll need:

Dumbbells (5+ pounds)*

Wall

Yoga Mat

*I personally like to change the weights, depending on the exercise, but you can definitely do all of the exercises with one set of light weights.

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 Flutter Kicks

rest 10 sec

50 sec Right Side Plank w/ Reach-Through

rest 10 sec

50 sec Left Side Plank w/ Reach-Through

rest 10 sec; Repeat 2 more times!

1 min Three-Way Crunch

The Workout:

Set 1: Perform 1-4 times in a row (then do cardio interval)

8-15 Push-up Rows

8-16 Alt Forward Lunge w/ Side Raise

1 min Cardio: Froggers

Set 2: Perform 1-4 times in a row (then do cardio interval)
8-15 Squat w/ Reverse Fly

8-15 Reverse Lunge w/ Front Raise

1 min Cardio: Skaters

Set 3: Perform 1-4 times in a row (then do cardio interval)

8-15 Wall Sit (on toes, opt) w/ Biceps Curls

8-15 Skull Crushers

1 min Cardio: High Knees

Set 4: Perform 1-4 times in a row (then do cardio interval)

8-15 Deadlift w/ Upright Row

8-15 King Deadlifts

1 min Cardio: Butt Kicks

Bonus Giant Set (opt):

Perform 1 more set of all 8 exercises, omitting cardio intervals