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Total Body Burn Workout

  • In Weight Loss Challenge

This week’s workout will give you a full body burn! Your legs, core and back will get a good workout along with all large muscle groups for that maximum calorie burn. Also, moving from a lower body to an upper body exercise will keep your heart rate up and improve your overall aerobic fitness.

For Weight Loss:

For your warm up, 10 minutes on the treadmill trying at a speed of 3.4 and a 10.0 incline.
Perform all 5 of the exercises below for a total of 4 sets.
End your workout with 4 minutes on the stair master and 4 minutes running.

For Fat Loss:
For your warm up, 8 minutes on the treadmill or stair master at 80% intensity.
Perform all 5 exercises below.  After one completed set, run 3 minutes at 85% intensity.  Repeat the circuit of exercises followed by 3 minutes of running for a total of 3 times.

 

Exercises: 

Lateral Skaters
Jump wide laterally, as one foot lands the other hovers giving your body some balance practice. Do for one minute.
See video

Squat/Upright Row
Place feet slightly wider than shoulders and hips. Squat and push-up through the heels and complete one upright row at the top of the squat. Do 12-15 on each side.
See video

Side Plank/Weave/Hip Tap
Set yourself up into a side plank with your shoulder stacked over top of forearm. Weave the high arm through while twisting at the core and once you’re back to side plank tap the hip down and back up. Do 10 on each side.
See video

Mountain Climbers
Come into high plank/push-up position and complete 45 seconds of mountain climbers. Keep bellybutton back toward the spine.
See video

Rear Deltoid Fly/Shoulder Finisher
Place feet shoulder width apart. Hinge forward at your hips with the core engaged. Place palms forward with a slight bend in the elbows. Fly weights out and back squeezing the shoulder blades together. Do a total of 15 reps.
See video

 

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