Enter Your Email Address to Access Your Guided At-Home Afterburn Training Program!

Blog

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!

View Post

Intermediate Workout #2

Thursday July 16, 2015

Be Sure to Begin Your Workout With a Warm Up

20 min AMRAP: Complete As Many Rounds As Possible in 20 Minutes

Each Round:

  • Curtsey Lunges: 20 Reps, 10 per side
  • Mountain Climbers: 20 reps, 10 per side
  • Russian Twists: 20 reps, 10 per side
  • Dynamic Plank: 20 reps, 10 per side
  • Thrusters: 20 reps
  • Rest for 1 minute

Burn Out: 60 seconds, Alternating Sets: 10 Bicycle Abs, 1 Sit Up

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

View Post

Intermediate 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

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

  • Station #1: 8 Mountain Climbers/2 Pushups, Forward Lunge/Press
  • Station #2: Sumo Squat/Front Raise, Bacon Sizzle
  • Station #3: Side Plank, 30 seconds per side
  • Station #4: Pop Squats, Staggered Pushups
  • Station #5: Bicep Curls, Cross Sit-Ups

Burn Out: 60 Seconds Man Makers

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

View Post

Enter Your Email Address to Access Your Guided At-Home Afterburn Training Program!