Burning Up Fat

Daily habits allow you to move closer to your goals! Earn your results faster! You have established your commitment and work ethic so keep moving towards your goals. (Make sure you are cleared by your Dr. to exercise.) Warm Up Jump Rope 30 seconds Bear Crawls 50 yards Backpedal 50 yards High Knees 50 yards Backpedal 50 yards Bear Crawls 50 yards Backpedal 50 yards Lateral High Knees 50 yards (left) Lateral High Knees 50 yards (right) Lateral Shuffle 50 yards (left) Lateral Shuffle 50 yards (right) Jump Rope 60 seconds Rest 120 seconds Move Faster! Farmers Walk 50 yards Inchworm Planks 50 yards Farmers Walk 50 yards Inchworm Planks 50 yards Farmers Walk 50 yards Inchworm Planks 50 yards Rest 180 seconds DB Jerk 4 sets 5 reps Rest 120 seconds between sets DB High Pulls 4 sets 5 reps Rest 120 seconds between sets Kettle Bell Swings 4 sets 10 reps Rest 90 seconds between sets Pull Ups 4 sets go until failure Rest 120 seconds between sets 1 Arm DB Rows 4 sets 10 reps Rest 90 seconds between sets DB Alternating Incline Press 4 sets 10 reps Rest 90 seconds between sets DB Lateral Raises 4 sets 10 reps Rest 90 seconds between sets DB Rear Deltoid Flys 4 sets 10 reps Rest 90 seconds between sets DB Front Squats 4 sets 10 reps Rest 90 seconds between sets DB RDL's 4 sets 10 reps Rest 90 seconds between sets Close Grip Push Ups 4 sets 10 reps Rest 90 seconds between sets DB Biceps Curls 4 sets 10 reps Rest 90 seconds between sets Turkish Get Ups 4 sets 10 reps (2 Left, 2 Right) Rest 90 seconds between sets Bicycles 4 sets 25 reps Rest 90 seconds between sets Scissor Kicks 4 sets 25 reps Rest 90 seconds between sets Cool Down & Stretch Full Body Stretch From Head To Toes