Want a workout that melts fat?
Try this one—it’s an upper body and lower body burner! You’ll alternate between push up based exercises and leg based exercises.
Why is it important to work out your entire body? It gives your body that “completed” look. It shows that you really care about your fitness—every single part of it.
Before you know it, you’ll get people asking you, “How do you look so amazing?”
Ready to get going?
Warm Up
Squat Jacks (30 seconds)
Run in Place (30 seconds)
Push Ups (30 seconds)
Mountain Climbers (30 seconds)
Time: 2 minutes
Repeat: 2x
Transition Time: 30 seconds
Time at End of Warm Up: 2:30
Station #1
Primary Movement: Elevated Push Ups – Place your hands above ground, such as on a bosu ball, then do push ups
Secondary Movement: Prisoner Jump Squats – Perform jump squats with your hands behind your head
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 6:00
Station #2
Primary Movement: Burpee Push Ups
Secondary Movement: Prisoner Jump Squats
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 9:30
Freestyle Workouts
Curtsey Lunges – With hands clasped, do a backwards lunge at a 45º angle
Lateral Raises – Start with dumbbells at your sides, then lift them at 45º angles until they are straight out
Supermans – Lie flat on the ground, then raise your arms and legs while keeping your stomach on the ground
Skater Hops – Shuffle to one side, plant your other foot behind at a 45º angle, then dip and touch your opposite hand to the ground (see GIF)
Squats + Dumbbell Curls Press – Squats with dumbbells, keeping the dumbbells parallel to your feet when squatting down, then curling them as you rise up
Time: 6 minutes
Repeat: 3x
Transition Time: 1 minute
Time at End of Workout: 16:30
Need the equipment for this workout? Come down to Fit Body Boot Camp: we have everything you need AND you can try out 3 workouts for FREE! Click here to learn more.
