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Full Body Burnout #5

This workout combines the power of a 10-minute Pilates warm-up + 4 sets of compound exercises to firm and tone your entire body.

Printable PDF

You'll Need:

Dumbbells (1 set of 2-10 lbs, or a variety)

Bench, Step or Chair

Medicine Ball 

Beginner: 1-2 rounds of 8-10 reps

Intermediate: 2-3 rounds of 10-12 reps

Advanced: 3-4 rounds of 15 reps

Warm-up: Pilates Core

50 sec Hundreds

Rest 10 sec

50 sec Corkscrew, alt directions

Rest 10 sec

50 sec Single Knee Hugs, alt legs

Rest 10 sec; Repeat above 2 more times!

1 min Double Knee Hugs

The Workout:

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

8-15 Right Bulgarian Split Squat w/ Hammer Curl + 10 Shouder Presses

8-15 Left Bulgarian Split Squat W/ Side Raises + 10 Front Raises

1 Min Cardio: Ball/Step Taps

Set 2: Perform 1-4 times in a row (then do cardio interval)

10-20 Triceps Press w/ Alt Reverse Lunge

8-15 Clean and Press

1 Min Cardio: Bench Step-ups

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

8-15 Reverse Pull-ups

8-15 Ball Side-to-Side Push-ups (each side)

1 Min Cardio: Cross Bench Step-ups

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

8-15 Squat w/ Medicine Ball Toss

8-15 Inchworm w/ Spiderman Push-up

1 Min Cardio: 4 high Knee Runsh Forward + 2 Jumps Backward

Giant Set (opt):

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