Full Body Burner Workout 2

Time for another fat-burning, muscle-building full body workout! Like last time, we’ll use our body weight and minimal equipment to hit every major muscle group. Circuit training workouts like this are a great way to encourage both lean muscle mass growth and fat loss. Resistance and time under pressure are key to developing strong, lean muscle. And your metabolism will be on fire even hours after you’ve finished exercising. Be sure to follow each focus point carefully, carrying them on through the entire full body workout.

POINTERS:

  • MOVEMENT 1: EXTEND OUT INTO A HOLLOW HOLD NICE AND SLOWLY TO ENCOURAGE MORE ‘MICRO-TEARS’ AND GET THOSE ABS!
  • MAINTAIN CONTACT BETWEEN YOUR LOWER BACK AND THE GROUND THE ENTIRE TIME AS YOU EXTEND OUT INTO THE HOLLOW HOLD POSITION.
  • MOVEMENT 2: YOU ARE DOING 40 SECONDS ON THE RIGHT ARM, REST FOR 20 SECONDS, AND THEN 40 SECONDS ON THE LEFT ARM BEFORE SWITCHING MOVEMENTS.
  • MOVEMENT 3: WE ARE ALWAYS MOVING EITHER SIDEWAYS (SAGITTAL) OR FORWARDS AND BACKWARDS (FRONTAL PLANES) , SWITCH IT UP A BIT AND MOVE AROUND AWKWARDLY.

3-4 Rounds
40 seconds Work
20 seconds Rest

MOVEMENT 1
Hollow Hold > Crunch

MOVEMENT 2
Kettlebell Squat > Overhead Press Rotation

MOVEMENT 3
Diagonal Banded Walk

MOVEMENT 4
Abdominal Crunch > Vertical Extension

400M Jog to finish

Rest Time Between Sets: 20 seconds
To understand more about rest timings, read our post on rest intervals.


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Hana Zarour

Founder
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

I get most excited when working on projects and challenges that stimulate growth and thinking.


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