This is the Core Torcher Workout from the Bikini Season Workouts x2 – Burn Fat Faster! article. This workout is the second of two fat-burning interval workouts that you can do with little to no equipment. (Workout 1 is the Full Body Blast). 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.

Core Torcher

Type: HIIT

Targets: Full Body

Equipment: Light/ moderate hand weights & 1-2 pieces cardio equipment.

Level: Advanced

Time: 50 – 110 minutes with end option.

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

On a rower or treadmill, sprint for 500 meters.

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

Repeat workout for a total of 5 rounds, with 1-2 minutes rest between each round. Aim to stay at 9 minutes per round.

Option; Kick Workout 2 up a notch - Finish with a 20 minute incline walk/ run or a resisted row, gradually decreasing from peak resistance to a cool down.

Tricep Extension (right) - Sets: 1   Reps: 30 secs

Tricep Extension (left) - Sets: 1   Reps: 30 secs

Plank - Sets: 1   Reps: 30 secs

Push Ups - Sets: 1   Reps: 30 secs

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

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

Bicycle Crunches - Sets: 1   Reps: 30 secs

Mountain Climbers - Sets: 1   Reps: 30 secs

Forward Raise (with weights) - Sets: 1   Reps: 30 secs

Lateral Raise (with weights) - Sets: 1   Reps: 30 secs

Main Workout Videos

Tricep Extension (right)

Tricep Extension (right)

Sets: 1

Reps: 30 secs

Tricep Extension (left)

Tricep Extension (left)

Sets: 1

Reps: 30 secs

Plank

Plank

Sets: 1

Reps: 30 secs

Push Ups

Push Ups

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

Bicycle Crunches

Bicycle Crunches

Sets: 1

Reps: 30 secs

Mountain Climbers

Mountain Climbers

Sets: 1

Reps: 30 secs

Forward Raise (with weights)

Forward Raise (with weights)

Sets: 1

Reps: 30 secs

Lateral Raise (with weights)

Lateral Raise (with weights)

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-2-core-torcher/

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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