Category: Burn

BURN

11/27/2018

WARM-UP (3 SETS)

Inch Worm w/ Alternating Froggers :45 sec
Jumping Jacks :45 sec

CIRCUIT 1 (4 SETS)

Standing Dumbbell Shoulder Press 12r
Push-Ups 12r
Air Squats 24r

CIRCUIT 2 (8 minute EMOM)

10 Thrusters and 5 Burpees every minute

CIRCUIT 3 (4 SETS)

Lateral Raises 16r
Pulse Lunges 16r per leg

CIRCUIT 4 (3 SETS)

Arm and Leg Raise Plank 12r per side
Butterfly Sit-Ups 12r

BURN

11/20/2018

WARM-UP (3 SETS)

:45 sec row
Inch Worm :45 sec
T Push-Ups :45 sec

CIRCUIT 1 (7 SETS)

Squat Hold :15 sec
Thrusters 10r in :45 sec

CIRCUIT 2 (4 SETS)

Push-Ups w/ Row 12r
Butterfly Sit-Ups 12r

CIRCUIT 3 (5 SETS) PARTNER WORKOUT

Burpees 10r
Plank until partner finishes Burpees

CIRCUIT 4

Ab Rollouts 10r in :30 sec
Air Squats 15r in :30 sec

BURN

11/15/2018

WARM-UP (3 SETS)

:45 sec Row
:45 sec Inch Worm w/ Alternating Frogger

CIRCUIT 1 (4 SETS)

Push-ups w/ Row 12r
Air Squats 30r

CIRCUIT 2 (1 SET)

5 minutes to complete 50 Burpees

CIRCUIT 3 (4 SETS)

Dumbbell Back Rows w/ Back Extension 12r
Jumping Jacks 50r

CIRCUIT 4 (5 SETS)

Plank :20 sec
Butterfly Sit-ups 10r in :45 sec

BURN

11/13/2018

WARM-UP

:45 sec Row
:45 sec Inch Worms
:45 sec Alternating Froggers

CIRCUIT 1 (5 SETS)

Dumbbell Romanian Deadlifts 15r
Air Squats 30r

CIRCUIT 2 (8x EMOM)

5 Burpees and 10 push-ups every minute

CIRCUIT 3 (3 SETS)

Dumbbell Lateral Raise to Hammer Front Raises 10r
Butterfly Sit-ups 10r

CIRCUIT 4 (1 SET)

Dumbbell Turkish Get-Ups 15r per side

BURN

11/8/2018

WARM-UP (3 SETS)

Inch Worm 1or
Alternating Froggers 10r
Jumping Jacks 30r

CIRCUIT 1 (3 SETS)

Pushups w/ Row 12r
Burpees 12r

CIRCUIT 2 (4 SETS)

Pulse Lunge w/ Lateral Raise at the bottom 8r per leg
Knee Tucks 16r

CIRCUIT 3 (8 SETS)

Jumping Squats 20r in :45 sec

**Rest is the remaining time in the :45 sec

CIRCUIT 4 (1 SET)

Dumbbell Turkish Getups 20r per side

BURN

11/6/2018

WARM-UP (3 SETS)

Dynamic Stretch 10r
Supermans 10r
Jumping Jacks 30r
Arm Circles :30 sec

CIRCUIT 1 (7 SETS)

Rear Delt Flyes w/ Exercise band :30 sec
Overhead Rear Delt Flyes w/ Exercise band :30 sec

CIRCUIT 2 (5 SETS)

Renegade Rows 16r
Woodchops 20r

CIRCUIT 3 (7 SETS)

Thrusters 20r in :60 sec

CIRCUIT 4 (7 SETS)

Plank :20 sec
Air Squats 20r in :45 sec

BURNout

2 minutes to get 20 Burpees

BURN- Shoulders & Cardio

7/25/2017

WARM UP (3 SETS)

Rear Delt Flyes 12r
Push Ups 12r
Up Downs 12r

CIRCUIT 1 (4 SETS)

Lateral Raises :45 sec
Quick Feet :45 sec (RED ZONE)

CIRCUIT 2 (6 SETS)

High Knees :60 sec (RED ZONE)
Once you hit the RED ZONE in that minute, rest the remaining seconds left in that minute.

CIRCUIT 3 (4 SETS)

Bus Drivers :45 sec
Ab Rollouts :45 sec

CIRCUIT 4 (5 SETS)

Angry Cat :30 sec
Plank :30 sec

CIRCUIT 5 (6 SETS)

Begin a :60 sec round w/ 5 Burpees
Perform as many mountain climbers needed to get to RED ZONE

BURN30- Arms and Abs

7/21/2017

WARM UP (4 SETS)

Shoulder Roll :30 sec
Jumping Jacks :30 sec

CIRCUIT 1 (4 SETS)

XBar or Curl Bar Curls :30 sec Heavy
XBar or Curl Bar Curls :30 sec Light
Frogger to Backpedal :30 sec (RED ZONE)

CIRCUIT 2 (4 SETS)

Narrow Push Ups :30 sec
Jack Knife Get Ups :45 sec

CIRCUIT 3 (4 SETS)

Hammer Curls w/ Dumbbell or Bands 16r
Kneeling Over Head Tricep Extensions 16r
Planks w/ Side Rock 16r

BURN 30- Back And Abs

7/20/2017

WARM UP (4 SETS)

Superman's 12r
Push Ups 12r
High Knees :30 sec

CIRCUIT 1 (5 SETS)

Plank :30 sec
Rest :15 sec

CIRCUIT 2 (4 SETS)

Single Arm Dumbbell Back Rows 12r per Arm
(2) Forward Lunges (3) Reverse Jumping Jacks :60 sec

CIRCUIT 3 (6 SETS)

Ball Slams :60 sec
Rest when Heart Rate Reaches (90% + RED)

CIRCUIT 4 (5 SETS)

Ring Rows or Bar Rows :30 sec
Up Down w/ Side Crunches :30 sec

BURN 30-SHOULDERS

7/18/2017

WARM UP (3 SETS)

Rear Delt Flyes 12r
Over Head Delt Flyes 12r
Up Downs 12r

CIRCUIT 1 (4 SETS)

Front Raise w/ Rotation 16r
(1) Broad Jump then (2) Reverse Lunges 10r

CIRCUIT 2 (4 SETS)

Lateral Raises :45 sec
Rest :45 sec

CIRCUIT 3 (4 SETS)

Up Right Rows 12r
Broad Jump then Back Peddle to Starting Position 15r

CIRCUIT 4 (8 SETS)

High Knees :30 sec
Rest :30 sec

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