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Total Body Burnout

April 01, 2015 2 min read

The name says it all, my friends! We are going to hit our biggest muscle groups with high volume and low rest. Translation - the sweat will be flowing and the calories melting away! What You Need:
  • HIIT bar (or free weights)
  • mat
  • timer
  • your sexy self
Screen Shot 2015-04-01 at 3.43.19 PM The Hiit Bar that we use in all our workouts is on sale here! The Low Down: 50 secs work, 10 sec rest, 3 rounds

Power Back Squat

[caption id="attachment_70389" align="alignnone" width="533"]Begin standing with your chest tall and butt squeezed. Begin standing with your chest tall and butt squeezed.[/caption] [caption id="attachment_70390" align="alignnone" width="533"]Squat as low as you can, keeping heels rooted into the floor. Don't let your chest collapse forward!  TIP: If you don't have a HIIT bar you can do this with bodyweight or free weights! Just remember to challenge yourself Squat as low as you can, keeping heels rooted into the floor. Don't let your chest collapse forward! TIP: If you don't have a HIIT bar you can do this with bodyweight or free weights! Just remember to challenge yourself![/caption] [caption id="attachment_70391" align="alignnone" width="533"]Root through your feet, squeeze your bum and press to standing. Squeeze your butt at the top for a little extra Root through your feet, squeeze your bum and press to standing. Squeeze your butt at the top for a little extra[/caption]

Burpee

[caption id="attachment_70393" align="alignnone" width="800"]Start by jumping in to the air, arms above your head Start by jumping in to the air, arms above your head[/caption] [caption id="attachment_70394" align="alignnone" width="800"]Place both hands on the ground Place both hands on the ground[/caption] [caption id="attachment_70395" align="alignnone" width="800"]Jump back to high plank position Jump back to high plank position[/caption] [caption id="attachment_70396" align="alignnone" width="800"]Keeping your elbows directly at your side, bend to a tricep pushup Keeping your elbows directly at your side, bend to a tricep pushup[/caption] [caption id="attachment_70397" align="alignnone" width="800"]Jump your feet back to your hands and repeat! TIP: add and extra challenge by jumping your plank back to  a low squat like I did in this photo for an extra booty burn. Jump your feet back to your hands and repeat! TIP: add and extra challenge by jumping your plank back to a low squat like I did in this photo for an extra booty burn.[/caption]

Chest Press

[caption id="attachment_70398" align="alignnone" width="800"]Begin with your back flat against the ground, both feet rooted and knees bent. Arms should be directly in line with your shoulders. Begin with your back flat against the ground, both feet rooted and knees bent. Arms should be directly in line with your shoulders.[/caption] [caption id="attachment_70399" align="alignnone" width="800"]Engage your core and allow your elbows to bend. Your elbows should be just below shoulder height. Stop just above the floor. Engage your core and allow your elbows to bend. Your elbows should be just below shoulder height. Stop just above the floor.[/caption] [caption id="attachment_70400" align="alignnone" width="800"]Squeeze your belly and press the bar back up. Squeeze your belly and press the bar back up.[/caption]

Row

[caption id="attachment_70401" align="alignnone" width="533"]Begin with feet rooted hip distance apart (or slightly wider) Sit back and down and hinge forward slightly. Arms should be forward and shoulders rolled back and down. Keep your chest lifted, despite being slightly hinged forward - this will engage your back from the beginning. Begin with feet rooted hip distance apart (or slightly wider) Sit back and down and hinge forward slightly. Arms should be forward and shoulders rolled back and down. Keep your chest lifted, despite being slightly hinged forward - this will engage your back from the beginning.[/caption] [caption id="attachment_70402" align="alignnone" width="533"]Keeping your elbows as close to your sides as possible, row the bar back to your belly button. Make sure your chest stays lifted. TIP: This is a back exercise! If you feel anything pulling at the front of your shoulders it means your chest has collapsed! Keeping your elbows as close to your sides as possible, row the bar back to your belly button. Make sure your chest stays lifted. TIP: This is a back exercise! If you feel anything pulling at the front of your shoulders it means your chest has collapsed forward! Roll those shoulders back and down and create the "pinch" between your shoulder blades[/caption] [caption id="attachment_70403" align="alignnone" width="533"]Return to your starting position, keeping those elbows close to your body as you extend. TIP: Try and pull your shoulders back as you extend your arms forward! Return to your starting position, keeping those elbows close to your body as you extend. TIP: Try and pull your shoulders back as you extend your arms forward![/caption]      

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