This is the Full Body Blast Workout from the Bikini Season Workouts x2 – Burn Fat Faster! article. This workout is the first of two fat-burning interval workouts that you can do with little to no equipment. (Workout 2 is the Core Torcher). These workouts are an advanced level; try 1 round of each and see how you feel. Doing even 1 round is a great start and take time for rest. It’s all about progress, not pain! Also, remember to have some supportive shoes for your spring training! It’s possible you may need a new pair after a winter indoors at the gym or on muddy paths!

Workouts 1 and 2 can be done on consecutive days with a rest day in between (or a light activity like Yoga, Pilates, or a walk). Remember, rest is important with intense interval training and is essential for the recovery of the body and your health.

Full Body Blast

Type: HIIT

Targets: Full Body

Equipment: Light/ moderate hand weights & 1-2 pieces cardio equipment (rower, bicycle, treadmill, or an outdoor field or path).

Level: Advanced

Time: 60 Minutes

A great fat-burning interval workout that you can do with little to no equipment.

Warm Up

5-10 minutes at an easy walk, jog, or march in place.

Main Workout

Sprint for 250 meters on a rower or treadmill.

For 30 seconds each perform the 10 exercises shown in the videos below.

Finish with a 5 minute incline walk/run or a resisted row.

Repeat workout for a total of 5 rounds, with 1-2 minutes rest between each round. Aim to stay at 12-13 minutes per round.

Wall sit - Sets: 1   Reps: 30 secs

Plank - Sets: 1   Reps: 30 secs

Lunges (right leg) - Sets: 1   Reps: 30 secs

Lunges (left leg) - Sets: 1   Reps: 30 secs

Push Ups - Sets: 1   Reps: 30 secs

Squats - Sets: 1   Reps: 30 secs

Side Plank (right) - Sets: 1   Reps: 30 secs

Side Plank (left) - Sets: 1   Reps: 30 secs

Bicep Curls - Sets: 1   Reps: 30 secs

Overhead shoulder press - Sets: 1   Reps: 30 secs

Main Workout Videos

Wall sit

Wall sit

Sets: 1

Reps: 30 secs

Plank

Plank

Sets: 1

Reps: 30 secs

Lunges (right leg)

Lunges (right leg)

Sets: 1

Reps: 30 secs

Lunges (left leg)

Lunges (left leg)

Sets: 1

Reps: 30 secs

Push Ups

Push Ups

Sets: 1

Reps: 30 secs

Squats

Squats

Sets: 1

Reps: 30 secs

Side Plank (right)

Side Plank (right)

Sets: 1

Reps: 30 secs

Side Plank (left)

Side Plank (left)

Sets: 1

Reps: 30 secs

Bicep Curls

Bicep Curls

Sets: 1

Reps: 30 secs

Overhead shoulder press

Overhead shoulder press

Sets: 1

Reps: 30 secs

Cool Down

Your usual cool down and stretching routine

Notes

This workout is an advanced level; try 1 round and see how you feel. Doing even 1 round is a great start and take time for rest. It’s all about progress, not pain!

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/bikini-season-workout-1-the-full-body-blast/

FitBodyHQ.com

Christy Lyons

Christy Lyons, M.A., PHR, is a former corporate wellness company owner & freelance Yoga, Pilates, and barre/toning instructor. As an E-RYT, she has been teaching yoga since 2007 and has also run 2 teacher training programs. She is an NASM-CPT and specialized in working with clients with autoimmune diseases, spinal injuries, and other unique cases. After selling her business in 2013, Christy... Read More

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