Burn, Baby Burn! Those Calories that is!

Hey all,

Hope you are doing well and kept up with your workouts while I've been away! Happy to be back and ready to go!! I hope you are too!

This weeks workout is a fast paced and high intensity. Little rest only in between each circuit. There will be 2 circuits which will be performed 2x each and an ab workout at the start, middle, and end. You will need very little equipment for this, and will also need a treadmill or an open area where you can set up stations. Let's get started!

Equipment: Exercise band, matt, chair/bench/knee level hard/steady surface.

Ab Circuit: 1 Round

Full Sit-Ups: 20

Straight Leg Sit-ups: 15

Toe-Touches: 20 

Grab some water if you need it....

Circuit 1: 

Plank Suicides: 45 seconds 

Sprint: 15 sec or to next station

Reverse Lunges: 45 sec alternating 

Sprint: 15sec or to next station

Band Lateral Raises: 45 sec

• If need to make more difficult put both feet on the band 
• Still need to make it harder, chock up your grip on the band
• Remeber: try to keep your elbows straight and bring them up to your ears. 

Sprint: 15 sec or to next station

Jump Squats: 45 sec

Sprint: 15 sec or to the next station

Over Head Band Tricep Extensions: 

Take 30-60 sec, grab some water....

Circuit 2: 

Plank Rotations: 45 sec

Sprint: 15 sec or to next station

Bulgarian Squats: 45 sec

• pick on side to start, because you can do the alternate side next time around

Sprint: 15 sec or to next station

Front Band Raises: 45 secs 

• If need to make more difficult put both feet on the band 
• Still need to make it harder, chock up your grip on the band
• Remeber: try to keep your elbows straight and bring them up to your ears. 

Sprint: 15 sec or to next station

Split Jumps: 45 Secs 

Sprint: 15 sec or to next station

Ticep Dips: 45 sec

Grab Water if you need it and then immediately begin the Ab Circuit! 

Take 30-60 seconds 

Repeat Circuit 1 with 30-60 sec rest when completed and then repeat Circuit 2. Followed by the Ab Circuit! 

Then you are done!!! Congratulations! 

I hope you enjoy this workout!! Keep moving!! Until Thursday...

Pistols...Out! 

Xo