Yesterday I promised you an intensive workout for today and I think that the Body Burn Workout delivers. If you are looking for a brutal cardio and strength training routine, then you are on the right website, because this workout will give you the benefits of both. Today I incorporated an exercise that is new for me – the explosive push ups. It was hard and that’s why I didn’t do many of them, but they are a lot of fun. If you are a regular visitor of our blog, then you already know that I am not doing any other workouts beside those that I am sharing with you. New visitors ask me a lot if I do anything else. Sometimes I am just shaking my head when I read these comments, because to be honest, most of the time I am just happy when the workout is over. Believe me, I wouldn’t even think about doing anything else except some stretching or yoga. It is important that you guys understand that you don’t need to spend hours training if your only goal is general conditioning, fat loss, and nice muscle tone. If you are not a professional athlete, then why would you want to torture yourself with hours of endless cardio and weight lifting? The key is in consistency and intensity. If you can commit to train 5 times a week, then these workouts will do miracles for you. I am achieving fabulous results with just bodyweight workouts. The results and versatility made me fall in love with bodyweight training. I don’t even want to go back to weights. You are the one who decides how intense your workouts are going to be. That’s why the time challenge is so effective. The more energy you put into your workout, the more calories you will burn, and the more muscle tone you will get. Some people think that I don’t have to workout as much, because I’m in shape already. That’s actually not true. You will notice yourself that as you get fitter, it will be harder and harder to see more visible changes on your body. You will have to really push the limits to get any further. If you are following my routines, then remember that every time you feel that you had a really hard workout, no matter how long it took, you are on the right track.
The Body Burn workout goes like this:
Start with skipping on one leg with a jump rope. Do 60 reps on each leg and then move on to the next exercise.
These are the evil explosive push ups and I chose to do only 3 at a time, because that is my current limit for this exercise. If you are stronger, go ahead and do as many as you can. Start in plank position, bend your elbows and lower your body near to the ground as if you would do regular push ups. Push up off of the ground with all the power that you have so that you have enough time to clap your hands in the air. I think that I did more reps when we were shooting the pictures, because I really wanted to have a nice image for this exercise and it wasn’t easy to capture it. I am glad that we have managed to get the photo where you can clearly see what clapping hands in the air looks like.
Now repeat these two exercises one more time (another set of skipping and explosive push ups) and then move on to the box jump and step ups.
Jump up on a chair (the one I used was at my knee level) with your feet together and do 5 step ups on each leg. Repeat this 10 times. As I said in the video – it’s killer cardio.
After this exercise do another set of Explosive Push Ups and move on to the Jump Lunges.
Complete 30 reps of Jump Lunges. Every time you jump into a lunge, bend over and touch the ground in front of your foot.
Every touch down counts as one rep.
Last exercise is the One Leg Pike Press and I did 5 reps on each leg.
This was only one round, so now repeat all of the exercises in the same order one more time. Let me know how you did and share your thoughts on the exercises.
Have a great workout,