In honor of Independence Day, I wanted to send you this banging workout that burns tons of calories even before you eat your first “turkey” hot dog lol.
How its set-up: 4 circuits, 4 exercises in each, 4 sets of each = full workout!
Equipment: Dumbbells, Medicine Ball, and your body!
Take a 30-60 second rest between sets.
Pretty simple right? Here you go. Enjoy!
The workout:
Circuit #1 (by reps)
Push-ups on a ball + Mountain Climbers + DB Squats to press + Pull-ups (can be modified) – 20 reps each
Circuit #2 (by time)
Jumping Jacks + Bicycles + Butt Kicks + Plank Jacks – all for 30 seconds
Circuit #3 (by reps)
Renegade Rows + Jump Lunges + Plank w/shoulder taps + Leg lifts (lying on your back) – 20 reps total each
Circuit #4 (by time)
Ice-skaters + med ball plie pop squats + Burpees + plank with pikes (on elbows) – all for 30 seconds
Hey, if you like this workout, imagine what my FULL training programs are like! I have 4, 8, 12, and 16 week options.
Contact me now to get more competitive with your training & nutrition here.
I can’t wait to try this, but I had a quick question – what is/how do you do plank with alternating pikes? I googled it and came up with nothing, hoping you can set me in the right direction 🙂
Hi Kate! Its getting into the plank and going up into a pike (lifting your hips and tucking your head) and alternating between the 2 moves for the stated time. Here is a video clip http://www.msn.com/en-us/health/strength/exercise/Ex702/plank-pikes
I have also included that clip now in the posts.
Enjoy!
Hey Kimberly- I LOVE your emails! I just wanted to know if you have touched on any good transverse ab workouts….I want to do some of these workouts but I have had 4 babies and have somewhat of a split in my abs and I know they say that I can only do so much ab work and I need to “fix” the split before doing others good ab workouts…I plank and do other ab workouts, I sometimes wear a cincher when I workout to keep my abs in place and I do the elevator when I can remember….Just wanted to know if you had any advice on that? Thank you so much!
Thank you for the workout.
This is a great workout! Thanks!
Glad you liked it!
Enjoy