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Warm Up

Thursday July 16, 2015

Don’t forget to warm up before each and every workout to slowly increase your heart rate, get your muscles warm, and prevent aches and strains during the workout.

Effort Level: 5 out of 10, take it easy

Set Your Timer: 30 seconds work, 5 seconds rest.

  • Choose 2: Toe Taps, Butt Kicks, Marching On the Spot.
  • 4 Rounds: Alternate between 2 chosen exercises each round, for 4 rounds.
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Beginner Workout #1

Thursday July 16, 2015

Be Sure to Begin Your Workout With a Warm Up

Set Your Timer: 30 seconds work, 5 seconds rest

4 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station

  • Station #1: Squats, Crunches
  • Station #2: Dynamic Planks, Jumping Jacks
  • Station #3: Forward Lunges, Pushups from the Knees
  • Station #4: Planks with Kick Ups, High Knees

Burn Out: 3 Rounds, Alternating: Mountain Climbers, Leg Raises, Heel Touches

Always Remember to Cool Down at the End of Your Workout!

 

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Cool Down

Thursday July 16, 2015

Don’t forget to cool down after each and every workout to slowly bring your heart rate back down and stretch your muscles to prevent injuries.

Set Your Timer: 30 seconds stretch, 5 seconds rest

  • 4 Stretches: Hip Flexor, Quad Stretch, Glute Stretch, Chest Stretch
  • 4 Rounds: 1 Stretch per Round
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Tips for Nutrition

Thursday July 16, 2015

Smaller, fresher, more frequent meals will speed up your metabolism, meaning you’ll burn fat faster and keep it off. Plan your meals carefully and drink water!

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Beginner Workout #2

Thursday July 16, 2015

Be Sure to Begin Your Workout With a Warm Up

Set Your Timer: 30 seconds work, 5 seconds rest

5 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station

  • Station #1: Tricep Dips, Reverse Lunges
  • Station #2: Step Ups, Jackknifes
  • Station #3: Incline Pushups, Lateral Raises
  • Station #4: Step Ups, Plank Jacks
  • Station #5: Sumo Squats, Bicycle Abs

Burn Out: 60 seconds, Alternating Sets: 10 High Knees, 10 Mountain Climbers

Always Remember to Cool Down at the End of Your Workout!

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Supplements

Thursday July 16, 2015

Whole food will always be the best source of protein and energy, but these supplements can help you fine tune your diet.

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Beginner Workout #3

Thursday July 16, 2015

Be Sure to Begin Your Workout With a Warm Up

Set Your Timer: 30 seconds work, 5 seconds rest

3 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station

  • Station #1: Reverse Flys, Skaters
  • Station #2: Side Lunges, Heel Touches
  • Station #3: T-Rotation Pushups, Drop Burpees

Burn Out: 3 Rounds Alternating, 30 Seconds Each:

  • Goblet Squats
  • Line Hops
  • Ab Pull-Ins
  • Squat Holds
  • Leg Raises

Always Remember to Cool Down at the End of Your Workout!

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Tips for Meal Prep

Thursday July 16, 2015

Don’t be intimidated by meal prep—you can do it! Plan every week and give yourself options for when life shakes up your plan.

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Intermediate Workout #1

Thursday July 16, 2015

Be Sure to Begin Your Workout With a Warm Up

Set Your Timer: 30 seconds work, 5 seconds rest

4 Station Rotation: 3 Rounds, Alternating 2 Exercises per Station

  • Station #1: Burpee Pushups, 3 Squats/3 Pulses
  • Station #2: Dumbell Swings, Renegade Rows
  • Station #3: Slider Hamstring Curls, Plank with Hip Dip
  • Station #4: Lunge/Jump Squat, Skull Crusher

Burn Out: 4 Rounds, Alternating: Side Lunges, Pulsing Crunches

Always Remember to Cool Down at the End of Your Workout!

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