The 45' Burner

WARM UP

Dynamic flow - important to open up your hips, lower back and ignite proper breathing

Think about down dogs, deep squat holds with hips raising up and down and lowering through Hindu press ups.

2 Round Flow

12 squat to overhead squats - 10 Press ups - 8 Lunges e/ -

6 Bear crawls- 4 Squat jumps - 2 Burpees

STRENGTH SET 1 4 ROUNDS

15 Kettlebell swings

7 Single arm squats e/s

7 Single leg deadlifts

15 Press ups

SET 2 12-9-6 Complete 12 reps for each then 9 then 6 back to back

Heavy Deadlifts

Weighted Reverse Lunges (on each side)

Spider press ups

Burpees

INTENSITY ROUND 21-15-12 21 of each then 15 then 12.

Alternate body weight lunges (or weighted)

Jumping Lunges

Kettlebell swings

V Sit ups

Any questions give us a shout, all exercises here can be explained and found on Youtube

Have fun team!

45 minute burner exercise blog.jpg
Ben Yin Yang