These were created as extra weekly workouts for my clients who could not meet with me on Fridays. HOWEVER, ANYONE CAN JUST USE THESE WORKOUTS 3 TIMES A WEEK AND GET AMAZING RESULTS. Learn how to alternate with cardio for maximum effect and efficient fat burning and endurance training with Total Body Revolution. More info on the main blog.
Step 1: Pick your category:
BURN: suitable for all
BLAST: able to run 1 mile without stopping, and do 5-10 consecutive sit ups and modified (knees) pushups
BOOM: fit as a fiddle
Step 2: Pick A or B
The workouts get more intense as you go down the list and B is more intense than A. You can alternate A or B every other Friday or you can do A for 4 to 6 Fridays in a row then switch to B once you get comfortable. You can pick the workouts to match your energy level as well.
IMPORTANT NOTES:
You will not know what all these exercises are, so pick your Category: Burn, Blast, or Boom and email me which ones you dont understand and I will put together a description and email it out asap.
The workouts are in "rounds." Doing each exercise for the given number of times ("repetitions") one after the other with no rest is a round. When you get to the end and you see the rest, you have done 1 round.
I should note that none of these are easy. If you have to take a break before to finish all 15 reps or just between exercises, take one, just make a point to never quit the workout and follow through what you start.
FRIDAY BURN A
ROUNDS 3
REPS 15 (excluding plank)
Jumping jacks
modified pushups
bodyweight squat
plank -30 seconds
forward alternating leg lunges
Rest 30 seconds to 1 minute
FRIDAY BURN B
ROUNDS 4
REPS 10 (excluding sprint)
Jumping jacks
modified pushups
bodyweight squat
Jumping Jacks
plank -30 seconds
forward alternating leg lunges
Rest 30 seconds to 1 minute
FRIDAY BLAST A
ROUNDS 3
REPS 15 (excluding plank)
4 count squat thrusts
pushups
bodyweight squat
plank -30 seconds
Side plank on left-30 seconds
Side plank on right-30 seconds
alternating forward leg lunges
Rest 30 seconds to 1 minute
FRIDAY BLAST B
ROUNDS 4
REPS 10
4 count squat thrusts
pushups
jumping bodyweight squat
bird dogs
reverse alternating leg lunges
full sit ups
mountain climbers
Rest 1-2 minutes
FRIDAY BOOM
ROUNDS 3
REPS 12 (excluding sprint)
8 count squat thrusts
bicycle crunches (with control)
jumping bodyweight squat
decline pushups
jumping alternating leg lunges
mountain climbers
30 second all out sprint
Rest 1-2 minutes
