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Bust a Move WORKOUT

August 20, 2014 2 min read

This is a calorie torching workout! I completed this circuit 4x the other day and burned over 500 calories and was DRENCHED with sweat when complete. Set your interval timers for 30 seconds on top, 50 seconds on the bottom and 7 rounds. You will complete the 7 rounds 1-2 times for beginners, 2-3 for intermediate and 3+ for advanced.


  1. Jump Rope (or just do HIGH KNEES if jump rope is not available)
  2. Sandbag (mine is just over 30 pounds. You can use a one heavy dumbbell for the moves as well)
  3. Val Slides or paper plates, hand towel etc to be placed under your feet to move across the floor without friction


30 seconds - SKIP ROPE 50 seconds - Squat with a rotation/press (sandbag) 30 seconds - SKIP ROPE 50 seconds - 1 leg 1 arm sandbag row 30 seconds - SKIP ROPE 50 seconds - 1 leg 1 arm sandbag row (opposite arm) 30 seconds - SKIP ROPE 50 seconds - Ski abs on Valslides/towel/paper plates 30 seconds - SKIP ROPE 50 seconds - In and out abs on Valslides 30 seconds - SKIP ROPE 50 seconds - Push up + Sandbag drag (if no sandbag, so Push up + Row. Click here for demonstration) 30 seconds - SKIP ROPE 50 seconds - 4 Jump Lunges with sandbag + 4 Skater Lunges with sandbag REST AND REPEAT!! Below I go through the workout one full time with you! Click on 1:15 to start the workout! http://youtu.be/12H4sE9sy18 Want to see more workouts and information on health and fitness? Check out my Facebook and my youtube page as well!    

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