New workouts published every Sunday!
Stairs (if your gym has them) or a stair machine -1 minute all out (this is more of a sprint)
Hello Dolly’s 30 seconds – 1:45 (vary based on fitness level)
Mountain Climbers 1 minute all out (this is more of a sprint)
Lower Back Extensions 20-45 (vary based on fitness level)
Jump Rope 1 minute – 2 minutes (this is more of a sprint)
21 Bicep curls done at a 1-2-3 pace (count it out in your head as you do each rep)
Burpies 10-25 reps (vary based on fitness level)
Squats 15-30 reps (low weight high rep, vary based on fitness level)
Sprint 400 meters (either done outside or on a treadmill, this is a sprint not a jog)
Click on the exercise if you are unfamiliar with the exercise or form. There is a quick how-to video for each exercise…
Rest for 5 minutes and repeat entire workout again without breaks in between exercises. Good luck and have fun watching your fat % drop like I did!