Body Burn & Build Workout
Advanced Do the Warm Up and repeat all sets 3x
Intermediate Do the Warm Up and repeat all sets 2x
Beginner Do the Warm Up and as many reps of each exercise as you are able to do.
Move up a tier as you progress. 27
Warm Up
5 minutes Your choice…random examples include:
- Jumping Jacks
- Power Walking, running, running in place, high knees
- Stairs
- Jumping Rope (can even be without rope; going through the motions)
- Shadow Boxing
- Vacuuming, Raking, Shoot some hoop, etc.
Cem Glute Complex » 10-10-20-30
- On floor in bridge position
- 10 bridges with only left foot on floor
- 10 bridges with only right foot on floor
- 20 bridges with both feet down
- Single bridge held for 30 seconds
Table Planks » 30-40 seconds
- Sit leaning back, with arms supporting from slightly behind and bent legs
- Chest up, move waist up to table
- Squeeze glutes then back down
Repeat above 3-5x
Squat Jumps » 12-15 reps
- Hands in top position, don't lean forward
- Stay in control in both jump and catch
Tricep Extensions on Floor » 15-20 reps
- Lay on stomach with hands at shoulders, elbows in
- Keep back relaxed with weight supported by triceps
- Drive up from the triceps
Repeat above 3-5x
Cardio
5 minutes Your choice…random examples include:
- Jumping Jacks
- Power Walking, running, running in place, high knees
- Stairs
- Jumping Rope (can even be without rope; going through the motions)
- Shadow Boxing
- Vacuuming, Raking, Shoot some hoop, etc.
Sit Throughs » 10-12 each side
- Push Up position, legs slightly apart with core engaged
- Twist by driving hip and leg through to opposite side
- Alternate
Push Ups » 10-12 reps
- Shoulder width
- Core is tight
- Control up and down
Repeat above 3-5x
Cardio
5 minutes Your choice…random examples include:
- Jumping Jacks
- Power Walking, running, running in place, high knees
- Stairs
- Jumping Rope (can even be without rope; going through the motions)
- Shadow Boxing
- Vacuuming, Raking, Shoot some hoop, etc.