February 03, 2015
Full Body Blast Workout - Ignite A 48 Hour Fat Burn
Our friends at Degree are bringing you another amazing fat burning workout that will tone, and sculpt your whole body, and also target your abs & core. You can try this routine at home or at the gym as a standalone session or in addition to your regular training. The lasting fat burning effects of this workout will stay with you for up to 48 hours - just like Degree's Dry Spray Antiperspirant with 48 hours of superior protection.
Workout Breakdown:
Degree asked BodyRock host and Personal Trainer Karim to share some of his his favourite exercises for shaping and toning his body. Follow the routine for 12-15 reps per exercise and get ready to feel the burn. Repeat the sequence 1x for beginners, 2x for intermediate and 3x for advanced BodyRockers.
1. Pushup & Shoulder Raise Pyramid:
Start with a shoulder raise from your knees (beginners don't need weights, but if you are intermediate to advanced you can use your Hiit-Bar or Sandbag to add some weighted resistance). After the shoulder raise drop down and do a pushup (beginners from your knees). This counts as round 1 in the pyramid. Repeat, but this time do 2 shoulder raises and 2 pushups to complete round 2. Next do 3 shoulder raises and 3 push ups, and on you go until the final round when you are doing 10 shoulder raises and 10 push ups to complete the pyramid.
2. Side Plank & Kick Through
Assume the side plank position as shown with your forearm stacked under your shoulder and maintain a straight body line down to your feet that are both set on the floor. Kick out your bottom leg while maintaining straight posture and focus on maintaining a tight squeeze on your core. Switch sides after 10-15 reps and repeat.
3. Alternating Arm & Leg Plank.
Get into the push-up position. Draw your stomach in tight.
Simultaneously lift your left arm and right leg, extending and straightening both until they're level with your torso. Return to the starting position and repeat with your right arm and left leg. Perform 10 reps per side, resting 60 seconds between sides.
Tip: An easier version of this exercise is called bird dog. Begin in a kneeling position with your thighs perpendicular to the floor and knees shoulder-width apart, but keep your left knee planted when you raise your left arm, and vice versa.
4. Burpees (Oh No).
Start in push-up position. Keep your hands firmly on the ground to support your body. Lower your chest to do a push-up. Bring your chest back up.
Jump your feet forward so that your knees are close in to the backs of your elbows. Keep your hands firmly planted on the ground.
With explosive force jump up into a knee tuck position before landing back on your feet. Get back down into pushup position and repeat.
This is an absolute killer full body exercise that we love to hate. Try for 10-15 reps of these bad boys.
5. Back Extensions:
Lie on your stomach, facedown, arms out and hands lightly anchored to the sides of the head, legs straight out behind you.
Pull your abs in, as if you’re trying to create a small space between your stomach and the floor.
Lift your arms and legs about one-two inches off the floor, and stretch out as much as you can.
Hold this position for five slow counts and then lower back down.
Repeat for 10-15 reps.
6. Bicycle Crunches:
Lie on the floor. Stretch your legs out straight and hold your arms outstretched at your sides. It's important to use the right form when you're doing the bicycle crunch - if you don't you won't be getting the maximum benefits from this exercise.
Place your hands behind your head. You can interlock your fingers if you desire. If you prefer, you can keep your arms at your sides.
Raise your legs. Raise them so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your feet together.
Touch your right elbow to your left knee. Now lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor - similar to the motion you'd make while pedaling a bicycle.
As you lift your head, tense your abs. Use your abdominal muscles to crunch your body forward so that your elbow can reach your knee.
At the same time, tense your leg muscles and be sure to keep them bent or straightened correctly. Don't rest your feet on the ground.
Enjoy your training. We will be back with Degree next week with a new targeted 48 Hour Burn - Degree Dry Spray - the New Way To Stay Dry.
You can find the first two workouts in this series that focus on the booty and lower body with our trainer Brooke below. Just click the images to hit the workouts.
Workout 1
Workout 2
2. Side Plank & Kick Through
Assume the side plank position as shown with your forearm stacked under your shoulder and maintain a straight body line down to your feet that are both set on the floor. Kick out your bottom leg while maintaining straight posture and focus on maintaining a tight squeeze on your core. Switch sides after 10-15 reps and repeat.
3. Alternating Arm & Leg Plank.
Get into the push-up position. Draw your stomach in tight.
Simultaneously lift your left arm and right leg, extending and straightening both until they're level with your torso. Return to the starting position and repeat with your right arm and left leg. Perform 10 reps per side, resting 60 seconds between sides.
Tip: An easier version of this exercise is called bird dog. Begin in a kneeling position with your thighs perpendicular to the floor and knees shoulder-width apart, but keep your left knee planted when you raise your left arm, and vice versa.
4. Burpees (Oh No).
Start in push-up position. Keep your hands firmly on the ground to support your body. Lower your chest to do a push-up. Bring your chest back up.
Jump your feet forward so that your knees are close in to the backs of your elbows. Keep your hands firmly planted on the ground.
With explosive force jump up into a knee tuck position before landing back on your feet. Get back down into pushup position and repeat.
This is an absolute killer full body exercise that we love to hate. Try for 10-15 reps of these bad boys.
5. Back Extensions:
Lie on your stomach, facedown, arms out and hands lightly anchored to the sides of the head, legs straight out behind you.
Pull your abs in, as if you’re trying to create a small space between your stomach and the floor.
Lift your arms and legs about one-two inches off the floor, and stretch out as much as you can.
Hold this position for five slow counts and then lower back down.
Repeat for 10-15 reps.
6. Bicycle Crunches:
Lie on the floor. Stretch your legs out straight and hold your arms outstretched at your sides. It's important to use the right form when you're doing the bicycle crunch - if you don't you won't be getting the maximum benefits from this exercise.
Place your hands behind your head. You can interlock your fingers if you desire. If you prefer, you can keep your arms at your sides.
Raise your legs. Raise them so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your feet together.
Touch your right elbow to your left knee. Now lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor - similar to the motion you'd make while pedaling a bicycle.
As you lift your head, tense your abs. Use your abdominal muscles to crunch your body forward so that your elbow can reach your knee.
At the same time, tense your leg muscles and be sure to keep them bent or straightened correctly. Don't rest your feet on the ground.
Enjoy your training. We will be back with Degree next week with a new targeted 48 Hour Burn - Degree Dry Spray - the New Way To Stay Dry.
You can find the first two workouts in this series that focus on the booty and lower body with our trainer Brooke below. Just click the images to hit the workouts.
Workout 1
Workout 2