{Feel the Burn}

Here is a workout guaranteed to kick your butt! The first time I did it, I was sore for a full week! Now I try to work it in about once a week, and trust me, if you do this one regularly, you will love the results!

A friend of mine had sent this to me a while back, and unfortunately I cannot recall where this workout came from, but if I am able to find it I will be sure to give credit where credit is due. I’ve added a few of my own modifications, but it’s pretty close to its true form. This one should take you right about 45 minutes to complete, and all you need is a yoga mat and hand weights. I use 7.5 lbs, but use whatever suits you best. So let’s get started…

Jumping jacks, squats, lunges
~2 sets, 30 seconds for each~

6-8 sets of 10 jump squats

Row planks, push ups, crunches
~3 sets of 15, 30 for the crunches. If you have not done a row plank before, go down into a plank and hold a weight in each hand, alternate lifting each weight to chest height while in plank position~

Plyometric lunges, single leg squats
~3 sets of 10. For the single leg squats, start by standing on your left leg with both arms lifted straight out to either side. Bend down, keeping your back flat and engaging your core and glutes, and touch your left foot with your right hand. Switch and repeat with the right foot/left hand~

Mountain climbers, leg downs
~2 sets of 15. The leg downs are a great workout for your inner thigh! You will feel the burn!~

Dead lift high pulls, overhead presses, curls
~2 sets of 15. When you do the overhead press, balance on left foot to engage core. Switch to right foot with curls~

5 sets of 10 burpees
~Did you think you’d be off the hook for burpees today? No way!!~

Left arm plank, center plank, right arm plank
~1 min each~

Stretch

Again, this is definitely one that will make you sore, but you will absolutely love the results if you work it into you regular routine!

Happy Friday!

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