Sunday, April 28, 2013

Summer Body Fat Burn

Hi Everyone!

It was gorgeous outside yesterday so we headed up to the State Park near us and took our workout outside. I love sunshine. Jesse and I followed the workout with a run. I did about 3.5 miles at an easy pace. Jesse did about 4 miles and did a fartlek run, incorporating sprints into his workout. 

This is a full body, fat burning workout. I incorporated sprints at the beginning and end of the workout. Other options include jump roping, or 30-60 seconds of high knees. 


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Team Bender's weekend challenge: add 5 reps to each exercise. 

Start: Sprint
1. Walking Lunge
2. Lateral Squat Jump
3. Squat Walk
4. Sumo Pushup
5. Lunge Jump Kick
6. Knee Drop Plank
7. Side Plank Twist (right)
8. Side Plank Twist (left)
9. Surfer
10. Plank Press
Finish: Sprint

Repeat: 1-3X


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  3. Do you have anything for the waist fat or to define my curves ?