Total Body Burn

I often do a total body workout, and hit all the major muscles.  This workout is no different. You will not be dissapointed with the burnout in your arms, back, abs, and legs.... in that order.  As mentioned in an earlier post, I like to lift heavy once a week, and the other times I like to combine my lift with some high intensity intervals to get my heart rate up (which means more calories burned!!), the burpees, squat in and outs, and squat jumps should do that for you. :)  

Ready, set.... GO!

Total Body Burn
Complete 3 sets of each of the following circuits:

Incline dumbbell press with bicep curl (8-10 per arm)
Bench dips (max)
Stability ball pushups with a crunch (10-15)
Stability ball (or BOSU) weighted crunches (20)

Pullups (max)
Bent over barbell rows (10-15)
MB burpees with jump (15)
Squat hold in and outs (45 sec- 1 min)

Overhead weighted decline situps (15-20)
Hand walk with feet on a plate {aka plate pulls} (~80 feet)
1-leg spasov squat (10 per leg)
squat jump (45 sec- 1 min)

 

 Incline dumbbell press with bicep curl


 

   Bench Dips

 

   Stability ball pushups with a crunch

 

   Stability ball weight crunch

 

   Pull-ups

 

   Bent over barbell Row

 

   Walking plate pulls

 

   Medicine Ball burpees with a jump

 

   Squat hold in and outs

   Overhead weighted decline situps

 

   Spasov (1-leg) squats

 

   Squat Jumps