Welcome to the second instalment of the Pretty Awesome Fitness Free Fat Burning Workout!
Did any of you manage to do the workout last week? I hope you did! This week’s session is short and sweet, but it works the whole body like nothing else.
Once again, these moves are designed to help you burn as much calories as possible and increase your metabolism.
You ready? Let’s get into it!
Here’s the trailer video so you know what’s coming!
The exercises are:
- Sumo Squats
- Push-ups (Alternative: Knees or Wall)
- Leg Raise
- Lateral Mountain Climbers
- Side Plank and Raise
- 180 Jump Squat
How to do it: Today’s workout is ONLY 15 MINUTES long. All you have to do is set the timer to 30 secs for 7 exercises. Do 30 secs of sumo squats, followed by 30 sec of push ups all the way to 180 jump squat. Have a break or keep going until 15 minutes is over. You should be sweating by the end of the workout, and be burning tons of calories!
The moves in details:
Straddle dumbbell with feet slightly wider apart than shoulder width. Squat down with arms extended downward between legs and grasp one end of the dumbbell with both hands. Position shoulders over dumbbell with taut low back and trunk close to vertical. Pull dumbbell up off floor by extending hips and knees. Stand upright with chest high. Lower dumbbell to ground between legs while squatting down with taut lower back and trunk close to vertical.
Alternatives: Push-ups on your knees or on the wall
Place hands on the floor slightly wider than shoulder width. Raise body up by extending arms with body straight. Keeping body straight, lower body to the floor by bending arms. Push body up until arms are extended. Repeat.
V-Ups (For Leg Raise)
Lie faceup on the floor with your arms extended overhead and your legs straight and together. Brace your core, then simultaneously lift your torso and right leg as you reach your left hand toward your right foot, bringing your right arm in line with your shoulder. Reverse the movement to lower your body back to the starting position and repeat with the opposite arm and leg. That’s one rep.
Lateral Mountain Climbers
Place hands on floor, slightly wider than shoulder width. On forefeet, position one leg forward bent under body to the opposite side of the body and extend other leg back. While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously.
Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Immediately return your feet to the squat position. Jump up from the squat position. That’s one rep.
Side Planks for Side Plank and Raise
Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips. Raise body upward by straightening waist so body is ridged. Hold position. Repeat with opposite side.
180 Jump Squat
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively turning 180 degree to the other side. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
If you like this workout, do share with your social networks using one of the button below! I appreciate it! :)
And if you’ve done this workout, leave me a comment below! Would love to hear what you think! Feel free to email me at firstname.lastname@example.org should you have any questions too! I will definitely reply. :)