burning tree

Workout Wednesday: Fire up your metabolism!

Alright folks, this is the exact type of workout plan that I teach in my bootcamp style exercise class. If there is any type of workout plan which promises to rev up your metabolism all while helping you to build strength, muscular endurance, and fire up your heart rate, it is this circuit. You will burn fat during your workout, and after! Gotta love that! This is the most frequent style of workout that I do as my own workouts, and I finish feeling so good every single time!

Here’s the workout plan:

5 minute warm up. You can jog, jumping jack, dance, stretch doesn’t matter. Just move.

You’ll perform each of these ten exercises consecutively until you’ve made it through the whole list. Perform each exercise for 45-60 seconds with 15-30 seconds of rest in between. If you’re a beginner, then one time through might feel like plenty. If you’re further advanced, see if you can make it through the whole circuit three (if not four) times. Be sure to take a short rest period of two minutes, each time, before starting the circuit again.

  1. Lateral shoulder raises + alternating lunge: https://www.youtube.com/watch?v=FQWw4qeH2fo
  2. Plank hold: https://www.youtube.com/watch?v=PWd2VXg2Mpk
  3. Gliding disk reverse lunge plus hip circle (use paper plate if you don’t have gliding disks): https://www.youtube.com/watch?v=JD6Y4JHKAUg
  4. Kettle bell swing: https://www.youtube.com/watch?v=mKDIuUbH94Q (If you don’t have a kettlebell: https://livehealthy.chron.com/substitute-kettlebell-swings-4352.html)
  5. Lateral squat + front shoulder raises: https://www.youtube.com/watch?v=6yAofWC313E
  6. Decline push up: (with knees) https://www.youtube.com/watch?v=NKKLCw4jlmQ or (with feet) https://www.youtube.com/watch?v=PXIpw1JD4qw
  7. Burpees: (for beginners) https://www.youtube.com/watch?v=9yiWAgm3DSU or (moderate to advanced) https://www.youtube.com/watch?v=dZgVxmf6jkA
  8. Incline mountain climbers: https://www.youtube.com/watch?v=mYBDOL8h0Ao
  9. Step up or box jump: (step up) https://www.youtube.com/watch?v=1hiWQ7pehjQ or (box jump) https://www.youtube.com/watch?v=OaQLhH-HBH8
  10. Gliding disk knee tuck + push up: https://www.youtube.com/watch?v=I5qGSEwWcOU

Gear needed:

Box or step, Kettle bell, Dumbbell, Gliding disc or paper plate (You can get some inexpensive ones here)

Dumbell for workout plan
Kettle Bell for workout plan
Gliding Discs

Burpees! How much do we love and hate them!?!? Oh but the amazing things they do for our whole body!

Talk to you soon!

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