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
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
Cool Down
Your usual cool down and stretching routine
Notes
Disclaimer
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
Comments are closed.