Body Burner

LEVEL: INTERMEDIATE

EQUIPMENT: MAT, 2X DUMBBELLS (MEDIUM & HEAVY IF YOU HAVE), Skipping rope

Instructions:

Have a timer handy. This workout uses a combination of rep-based and time-based exercises. For example, the first set you will complete 10 hammer + cross curls and then immediately transition into 30sec of cone touches. Try and only take 15sec rest in between each set. Complete 2 rounds - should take you 25-30 minutes! 

NOTE: Video has been sped up

Hammer curl + cross hammer curl - 10 

30sec cone touches

15sec rest

Leg lift pulse (5) + snap jump - 5/leg

30sec skip

15sec rest

Slalom jumps - 10/side 

30sec cone touches

15sec rest

Balance deadlift + knee drive - 5/side

30sec skip

15sec rest

Weighted squat pulse - 25

30sec cone touches

15sec rest

Skull crusher - 12

30sec skip

15sec rest

Slow squat + jump - 5/side

30sec cone touches

15sec rest

Weighted toe touch pulse - 25

30sec skip

15sec rest

Hannah Kovacs