Today, we are using progressive overload so your body will have no choice but to burn tons of body fat and get your metabolism sky rocketed.

 

All video exercise demos are at the bottom of the page!

 

WARM UP

 

  • Foam Roll glutes, side of legs (IT band), lats

  • Bird Dog Iso Holds 30s ea

  • Hip Striders (alternating) 60s total

  • Quadruped Extension Rotation 30s ea

 

Circuit #1: Rounds

 

– Single Leg Alternating Vertical Jumps x15ea

– Shoulder Taps in Push Up Position x15ea

– Dive Bombers x15

Rest 45s. Repeat 4 more times for a total of 5 rounds

 

Circuit #2: Timed

 

– Alternating Side Lunges 45s

– Burpees 45s

– Dynamic Planks 45s

 

NO REST. Repeat 5 more rounds for a total of 6 rounds.

 

Core

 

– Long Lever Planks in Posterior Tilt x50s

– Turkish Get Ups – Bottom To Sit Up Position Only x50s ea

– Side Planks Leg Raises x40s ea

– Dying Bug Iso Hold x40s ea

Rest 30s. Repeat 2 more times for a total of 3 rounds.

 

 

WARM UP

CIRCUIT #2: ROUNDS

CIRCUIT #2: TIMED

CORE

CORE