Torch-er Workout #2

Are you ready for an awesome, calorie-torching workout that will work every part of your body and get your heart rate up?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

You'll definitely blast some serious calories with this sequence!

 

It's going to be sweaty, so grab your towel, your water bottle, some motivational music and a buddy!

 

You'll need:

Medicine Ball (or 5-8 lb weight, milk jug, filled backpack)

Jump Rope

Low step (or use the medicine ball)

Towel

Water

Buddy

 

Set a repeating timer for 2 minutes.  Do all the exercises in the Torcher Sequence, using whatever time you have left in the 2-minute interval to rest.  If you cannot complete all the exercises, decrease the number of reps so that you have at least 20 sec to rest.  If you finish really early, add 10-20 jumping jacks at the end.  If you can't do Tuck Jumps, do Jumping Jacks.  The important thing is to keep moving!

 

After you have completed 3 two-minute rounds, go on to the Jump Rope Sequence and do it once.  Then rest 1 minute to bring your heart rate back down.  That should bring you to a total of 9 minutes.  From there you can repeat the entire workout 1-4 more times, depending on how much time (and energy) you have.  So you'll have a 45-minute workout (including resting time) if you do it 5 times. 

 

Printable PDF

 

Warm-up: 10-Minute Abs Routine

45 sec Pikes;15 sec rest

45 sec Plank Lateral Hip Slides;15 sec rest

45 sec Plank Hip Dips;15 sec rest 

Repeat sequence 2 more times!

1 min Butterfly Crunches

 

 

The Workout

2-Minute Torch-er Sequence: Perform 3-4 times in a row

10 Froggers

10 Wide Pliè Squats w/ Around the Worlds, alternating directions 

10 Lateral High Knees (10 each direction)

10 Lateral Animal Crawls (5 each direction)

10 Tuck Jumps

10 Offset Push-up Crossovers w/ low step or medicine ball (5 each side)

No Break!!

Jump Rope Sequence

30 sec Regular Jumps OR Double Unders

30 sec Side-to-Side Jumps

30 sec High Knee Skips 

30 sec Jack Hops

 

Rest 1-2 min and repeat entire workout 1-4 more times!

© 2016 Six Pack Guinea Pigs

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