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Episode 15: Full Body Burn | Breakdown
Set your timers to 40 seconds of work, 10 seconds of rest!
1. Sandbag Burpee + Row
Start in plank, do 1 push-up, hop to your feet. Keep your knees slightly bent, chest forward and back straight as you pull the sandbag to your belly button. Don’t forget to draw your elbows straight back and stick your chest out.
2. Russian Twist + Bicycle
Start seated with your legs together, knees bent and legs elevated off the ground (feet on the ground for modified). keeping your legs stationary, twist your torso side to side 10 times. Lower down to your back and do 10 bicycles – start with your body extended, crunch your left shoulder up to your right leg, lower everything back down and then crunch your right shoulder up to your left leg.
3. Side Burpee Tuck Jump
Start standing, place your hands on the ground and hop your feet out to the right side (legs and feet should be together), do 1 push-up. Hop back up to your feet and do 1 tuck jump. Repeat other side.
4. Reverse Lunge + Sandbag Twist
Start standing holding the sandbag at your chest. Lunge back with your left leg and twist your torso over your right leg. Return to standing and repeat other side.
5. Toe Taps + Single Leg Push-up
Start standing with the sandbag (or a step) in front of you. Do 10 toe taps on the sandbag – quickly tough one foot on top of the bag, hop to switch to the other foot being placed on the bag. Come into plank. Lift your right leg to perform a single leg push-up. Place your right foot back down and lift your left leg to perform a single leg push-up. Do 4 total (2 on each leg) and then return to standing.
1. Single Leg Lift (R)
Start on your back. Your left leg should be pointing straight up to the ceiling and your right leg hovering 2 inches off the ground. Arms should be out by your sides, hovering 2 inches off the ground, with weights in hands. As you crunch your right leg up to meet the left, your arms should be doing a chest fly – squeeze your chest, draw your arms up to center as your leg lifts. Lower your arms and right leg back down to the starting position.
2. Toe Reach
Start on your back with your arms and legs straight up. Contract your abs as you quickly reach your hands up to your toes. These are quick pulses. Make sure to not fully rest your back on the ground – you should have a constant contraction in your abs.
3. Single Leg Lift (L)
Start on your back. Your right leg should be pointing straight up to the ceiling and your left leg hovering 2 inches off the ground. Arms should be out by your sides, hovering 2 inches off the ground, with weights in hands. As you crunch your left leg up to meet the right, your arms should be doing a chest fly – squeeze your chest, draw your arms up to center as your leg lifts. Lower your arms and left leg back down to the starting position.
4. Slider Tucks
Start in plank with sliders under your feet. Legs are hip width apart. Draw your knees into your chest and then extend them back out to plank.
5. Slider Ski Abs
Start in plank with sliders under your feet. Legs are together. Draw your knees to your right elbow, extend back out to plank and then draw them to your left elbow.