Daily Burn: Workout That Will Take You Out
In honor of Transformation Tuesday, this workout is made to burn 600-700 calories! This workout is for "advanced" fitness enthusiasts and gym goers. The exercises are simple but can be very difficult to execute with great form when fatigued. Make sure to never lose form. If you find yourself late in the workout breaking EXCELLENT technique, lower the weight and increase your rest.
Warm Up:
- Dynamic Stretching
(Frankenstein Walk, Cherokee, Body weight side lunges, Body weight squat)
- 100 x Jumping Jacks
Working:
4 Rounds x (21,15,9,5 reps)
Circuit 1:
Note: Pick a weight that you can execute the given reps with great technique.
- Barbell Dead lift
- Butterfly Sit up
- Pull Up (can make assisted if needed)
- Burpee
- Run 200m
Intermission:
After 4 Rounds of Circuit #1
- Row 800m
Circuit 2:
4 Rounds x (21,15,9,5) reps
Note: Pick a weight that you can execute the given reps with great technique.
- Barbell Clean + Press
- Ball Slam
- Body Weight Push Up
- Weighted Russian Twist
- 200m Run
Finishing Touch:
800m Row Sprint
Take rests as you need them. Try your best to get through this whole workout as fast as you can while keeping technique and form. Mark you time and try to beat it next week!
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