This total body workout is for those of you who want to AMP it up a little.
I designed this workout is to elevate your heart rate whilst developing strength and lean muscle Tone.
This will in return burn a lot of calories, burn a lot of fat and increase your fitness fast.
Its really important to mix up your training to prevent your body from adaptation.
Mixing it up also keeps your workouts fresh and motivating.
Somedays I love just lifting heavy and working my muscles to fatigue.
Other days I just want to get my energy out and push myself thru a more dynamic workout that involves cardio intervals and high reps of strength and dynamic combo exercises.
I find this works best for my body and my mind…
How the “Total Body for fatloss workout” works
- There are 5 SETS for you to complete the whole workout
- Each set has a number of skips to complete followed by 5 Exercises
- Complete your skipping (just 1 x per set)
- After your skipping complete the number of listed reps of each of the 5 exercises in the exact order below
* Complete all 5 SETS
– This will total 300 skips and 750 full body REPS reps in TOTAL to shred Fat FAST
BREATHING TIP: always breathe IN on the easy part of the exercise and EXHALE on the hard part of the exercise
For this workout I like to use a skipping rope to really elevate my heart rate in a short time.
Skipping TIPS: Any skipping style is OK but boxer skips are lower impact on your joints – you know one foot in front of the other and hop left to right – ROCKY style)
You can pick up a good skipping rope from most boxing gyms and sports stores for about $14.00
To late to get a skipping rope? – Then just do the skipping action or jog on the spot.
You will also need a set of hand weights 3kg/6 pounds per hand is IDEAL for Beginners
OK, Here it goes
50 jump lunges (50 in total) – alternating left to right holding the hand weights by your sides
(Beginners TIP: do them is sets of 10 make it easier – or just step to lunge rather then jumping)
(stepping backwards and not going as low is ideal for those with stiff and tight muscles/joints)
50 air box punches (50 in total) holding the hand weights
50 MT climbers (50 in total) – keep holding your weights whilst they rest on the floor
(Beginners TIP: do them is sets of 10 make it easier – place your hands on a low step or bench)
50 shoulder press
50 side step up cross overs – hop over left to right – (50 overs in total)
(Beginners TIP: do them is sets of 10 make it easier
– no bench – hop over a rolled towel or do alternating lunge slides)
40 jump lunges holding the hand weights
40 air box holding the hand weights
40 MT climbers
40 shoulder press
40 side step up cross overs
30 jump lunges holding the hand weights
30 air box holding the hand weights
30 MT climbers
30 shoulder press
30 side step up cross overs
20 jump lunges holding the hand weights
20 air box holding the hand weights
20 MT climbers
20 shoulder press
20 side step up cross overs
10 jump lunges holding the hand weights
10 air box holding the hand weights
10 MT climbers
10 shoulder press
10 side step up cross overs
By the end of this you should have a really good sweat going and feel every muscle in your body
Enjoy that feeling after you have had a total body workout! vix