This is a great full body, fat burning workout. Intervals are incorporated throughout to maximize the fat burning, while also allowing you to build lean muscle mass. 

This workout will take you about 30 minutes to complete once.

This is a more advanced workout. It can be modified based on your level of fitness. See the recommended no of reps for different fitness levels below. Remember to build yourself up, and listen to your body. You will get stronger if you keep challenging yourself. 

Have a great day! We hope you enjoy the workout!

 Beginner: 10 reps, 30 seconds timed exercises 
 Intermediate: 15 reps, 45 seconds 
 Advanced: 20 reps, 60 seconds 
 *Unless otherwise noted 

1.  Burpee (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
2. 1 Leg Jumping Pushups (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
3. High Knees (timed) 
4. 1 Leg Squat Right (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
5. 1 Leg Squat Left (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
6. Lunge Jump (timed) 
7. Mountain Climber (timed) 
8. Bow Pose Kicks/Prone Hamstring Curls (Beginner: 15, Intermediate: 25, Advanced: 30 reps) 
9. Jump Squats (timed) 
10. Runners Lunge to Balance/Warrior 3 (right) 
11. Runners Lunge to Balance/Warrior 3 (left) 
12. Pendulum Squat 
13. Oblique Drop (right) 
14. Oblique Drop (left) 
15. Plie Jumps (timed) 
16. Side Plank with Leg Lift (right) 
17. Side Plank with Leg Lift (left) 
18. 3 Part Abs 
19. High Knees 
20. Diagonal Lunge Reach 
21. Burpees (Beginner: 5, Intermediate: 8, Advanced: 10 reps)

Repeat workout 3X

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The difference between your body this week and next week is what you do for the next seven days to achieve your goals

Source: By @tamradae

Partner exercise

Source: @gypson_

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