Full Body Burnout #6

I love a good full-body workout!

We're starting off with a 10-minute Plank warm-up, followed by 4 circuits that are going to get your heart pumping and tone your entire body.

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The Protocol: 

Complete all 3 exercises in each set with no/minimal breaks. 

Depending upon your time and ability level, perform each set 1-4 times in a row.

Take a 1-2 minute break and move on to the next set.

Beginner: 1-2 rounds of 8-10 reps

Intermediate: 2-3 rounds of 10-12 reps

Advanced: 3-4 rounds of 15 reps

The Warm-up:

50 sec High Plank w/ Alt Wrist, Elbow & Shoulder Taps

10 sec rest

50 sec Low Plank w/ Alt Knee Dips and Spidermans

10 sec rest

50 sec High Plank w/ 2 Plank Jacks & Knee to Opposite Elbow

10 sec rest; Repeat 2 more times!!

1 min Plank Up-Downs

The Workout:

Set 1: 1-4 times in a row, including cardio

8-16 Alt Reverse Lunge w/ Bicep Curl

8-16Alt Forward Lunge w/ Arnold Curl

30 sec Jump Rope

Set 2: 1-4 times in a row, including cardio

8-15 Reverse Fly

8-15 Static Squat w/ W's

30 sec Stair Run

Set 3: 1-4 times in a row, including cardio

8-15 Deadlift

8-15 Straight Leg Deadlift

30 sec Jump Rope

Set 4: 1-4 times in a row, including cardio

10-20 3-Way Calf Raise

1-16 Sprinter Jumps

30 sec Stair Run

Giant Set (opt):

Repeat from the top and perform all exercises once through

© 2016 Six Pack Guinea Pigs

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