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. 35
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.
T-Push Ups » 7-10 each side
- Your Push Up postion
- Legs slightly apart
- Push up and turn body and raise arm so both of your arms are vertical
- Alternate sides
Full Turkish Get Ups » 5-10 each side
- On back with right arm and knee up
- Up from elbow onto arm
- Pull knee through
- Stand up; control down
Repeat above 3-5x
Side Plank Leg Lifts » 10 each side
- Get into a Side Plank postion (see video for hand position options)
- Engage core and lift top leg up
Squat Jumps » 15-20 reps
- Hands in top position, don't lean forward
- Stay in control in both jump and catch
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.
Tricep Extensions on Floor » 10-12 reps
- Lay on stomach with hands at shoulders, elbows in
- Keep back relaxed with weight supported by triceps
- Drive up from the triceps
Russian Twists » 10 each side
- Sit on the floor, chest up, leaning slightly back with hands together in front of you
- Twist side to side
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.