DIRECTIONS FOR FAT BLASTING!!!!

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