Fast 100 Fat Burning Workout Challenge

By April 27, 2018workout

Fast 100 Fat Burning Workout Challenge

Ready for a challenge? This is the workout I created just for you to do while I was headed to Ironman Everest; thrilled, nervous and excited (were only a few of the feelings going through my mind that day), but I was surrounded by what I can objectively say were some of the most inspiring people on this planet (and that’s pretty motivating)!

While we all have obstacles to overcome, hurdles to jump and time constraints to maneuver, and a to-do list that always seems to be a mile long — we also have goals we want to achieve and conquer!

“Goals” are the mountains in our lives. We set our eyes on reaching that peak, we plan and execute the climb, handling the bumps we hit along the way, getting harder as we climb, but once you hit the peak – it’s all worth it.

EQUIPMENT + OVERVIEW
EQUIPMENT //
+   None needed!
WORKOUT STRUCTURE //
A plyometric based workout that will challenge your endurance, strength, and core. Burn fat with this challenge, increase core strength, and cardio! Easy to do anywhere; home, the gym, hotel room, anywhere!

 

So today, I’m giving you a workout to serve as an opportunity to bring you one step closer to your own goals and reach that mountain peak. All while burning some fat, stress, and calories! Setting a goal and going for it takes incredible strength, but I am here to help you along the way.

Ready to climb that mountain? Here we go!

WORKOUT DETAILS

Duration  as needed  |    Type  plyometric, cardio, core
Printable 100 Fat Loss Workout //


10 exercises performed for 10 repetitions each, 1 round.
Increase the challenge and add another round!
  • Spider Mans
  • Tuck Jumps
  • Plank Bicycles
  • Push-Up-to-Superman
  • Side Plank T’s
  • One Leg Lunge Pulses – left (stand on one leg and reverse lunge toe touch)
  • One Leg Lunge Pulses – right
  • V-Ups Fast
  • Plank to Push Up
  • Squat Jump

BREAKDOWN //

MOVE 1 // KNEE TO SHOULDER

Starting in a high plank with hands and feet holding your body in a flat plank, engage your core and glutes to keep your back flat. Bring your left leg towards your left elbow keeping your knee pointing away from the body as if to do a side crunch, release back to starting position, then do the same movement with your right leg – that is one rep.

MOVE 2 // TUCK JUMPS

Standing with feet slightly closer than shoulder width apart, hold your hands straight out in front of you, then jump and tuck your knees upwards trying to touch your hands with your knees – this is one rep.

MOVE 3 // PLANK KNEE TAPS

Starting from your forearms and feet holding your body in a plank position. Slowly tap each knee to the ground, once you tap each knee – that is one rep.

MOVE 4 // PUSH-UP-TO-SUPERMAN

Starting with feet and hands on the floor holding your body in a straight plank position with hands about shoulder width apart. Lower your body towards the floor, bring your body all the way onto the floor, then stretch your arms and feet out, using your back and glutes, raise your chest/arms, and feet/legs off the floor. Release to the ground again, then bring hands back to pushup position and push your body upwards to starting position – this is 1 rep.

MOVE 5 // SIDE PLANK TWIST

On the ground, place your feet stacked, or flat on their sides on the floor, use the side of your arm to hold your body upright in a side plank. Reach the opposite arm upwards towards the ceiling, then bring it down to twist your arm under your body, then return to starting position – this is one rep.
*Increase intensity by lifting the upper leg as well so you are only balancing on one foot and one arm*

MOVE 6 // REVERSE LUNGE KICK (REPEAT ON RIGHT + LEFT LEG)

Stand with feet together, step your left leg backwards into a reverse lunge, then step the same leg forward raising your knee upwards in front of you and kicking your leg out – that is one rep.

MOVE 7 // IN OUTS

Sitting on the floor with feet outstretched in front of you hovering just above the floor, lean backwards about 45 degrees creating a hollow body and keep your arms stretched out to the sides – make sure to really engage your core here! From here, bring your knees towards your chest and bring your arms around to almost hug them, then return to the hollow body position – this is one rep.

MOVE 8 // PLANK UP DOWNS

Starting in a high plank position with your hands and feet holding your body in a flat tight position – arms shoulder width apart. Lower 1 arm down to your forearm, then the opposite, once you are now on your forearms, push each arm (one at a time) back to starting position – this is 1 rep.

MOVE 8 // SQUAT JUMP

Standing with feet slightly more than shoulder width apart, lower your body down into a squat, pushing your butt back as you lower, remember to not lean your chest forward here – keep it as upright as possible. Then once you have lowered into a squat, explode upwards into a jump, then landing in squat position – this is one rep. Continuously do 10 reps after each other to complete the whole set.

Now you have everything you need to burn fat and get closer to your goal, let’s go!

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