Fast Full Body Sweat
Print Workout Here
This workout hits every major muscle group and it burns tons of calories! It will only take 25 minutes of work plus warm up and cool down!
What you will need:
- Just yo’ sexy self
Warm-Up:
- 1 min jumping jacks + 1 min fast squats open arms + 1 min squat with open arms
Workout: 50/10 4x through (plus 1 bonus round at the end)
- Burpee with Plank Jack – Yes everyone’s fav! Do a regular burpee and when you get into plank jump your legs wide like you would in a jumping jack. Jump them back together then bring your legs in to complete your burpee.
Modification: If you’re not jumping, walk your legs out into plank and tap one foot out to the side then come back to standing. Switch sides each time you do a burpee. If you want to make this harder grab an Ugi or some weights and do weighted burpees. - Spider Push-Ups – Starting in high plank make sure your arms are wide. Bring one leg up high to the outside of your body so you almost create a tripod. It’s similar to an army walk too. Once your leg is up do a push-up. Switch sides each push-up. You shouldn’t need to go to your knee because with your leg up it creates a bit more balance for you. It will also work your oblique’s.
Modification: If these are too hard for you (some people find it too hard for their hip flexors) come to your knees and do modified push-ups) - Prone IYT-FLY – Laying on your stomach make sure your head stays down and is in neutral spine position. Bring your arms up over your head but make sure your shoulders aren’t lifted up. With your arms up in front of you in an “I” pulse them up. As they come down move them lower into a “Y” position and pulse up. Do the same with your arms spread wide in a “T”. For you “FLY” bring your arms all the way down to your sides and pulse up here. Bring your arms back up in the opposite direction. Make sure your palms stay facing the floor. Your feet might pop up a little here but that’s alright as it will work that lower back.
Modification: You will be doing the same motions with your arms but bring yourself on to your knees and hinge through the hips. This way your core is still engaged but it won’t make you uncomfortable. - 2-Pulse Bike Legs –Laying on your back bring your knees up and crunch up. Then bring your opposite elbow to opposite knee and pulse it there for 2 pulses. Make sure your shoulder blades stay up. Switch to the other side. Do these as slow or as fast as you like. I like fast as I get a real deep burn!
Modification: You will do the same move but start with your feet or legs flat and raise one at a time.
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
My legs are so SORE from Saturdays mix fit then that 75 min active yoga right after (where we held either chair or plank pretty much the whole time… FML haha)
Those burpees and sipderman push up felt like a good stretch! So Sweaty.
I know! My inner thighs are still burning from that workout! Love that feeling :) But yes that yoga sounds intense!
Glad this session felt like a good stretch out but still a sweaty mess :)
Done..loved that one
Great work Les!
Done
BOOM!
Done! Great work out! My 4 & 6 year old daughters did this one with me. My 6 year old asked where the modification was during the second set of the IYT! Lol! All 3 of us are sweating!!!
Amazing! What a great role model you are for those kiddies!
That was awesome and super sweaty! Thank you!
Way to dominate girl!
Done! Actually didn’t mind the burpees today! That’s huge progress for me! Lol
WOAH!! What a great Monday treat for me then! :)
Done
Nice work lady!
Done! had to do some modifications but feels good! felt like a rock when I started but then got better as we went along…. :)
Love it Jo! Way to listen to that body and still rock it hard!
That was a great Monday workout. Took modification on back one cause of my shoulder. Off to walk my pouch know. Ty Nicole.
Really, hmmm I did that back section partly for you too. Let’s talk about this later. You should have been modifying the push-ups with those back retractions though! :)
that was a great heart rate pumper, the fit bit likes that
Totally!!!
Done. Great way to start the week. Nice and Sweaty.
Killed it girl!
Thanks Nicole! Today is my ‘okay I’m starting today’ day (again). I am determined to keep going this time! Doing the videos the day they’re sent (and maybe an extra) and making healthier food choices. This video definitely motivated me :)
Nice lady!! Don’t worry about having a couple do-overs. It’s part of the process and you’re doing amazing! Don’t beat yourself up if you get a video done the day after it’s sent though. The important part is that you’re still showing that determination. Stay at it girl!
done and done.
Well done Sandie!
Whoa so sweaty!
Boom!!!!
Done!!!! Wow!
Killin’ it girl!
So good! Thanks!
Atta girl Cat!
Great workout! I like the combo exercises like the burpee combined with plank jack and the different push up. Mixes it up and helps me to feel different muscles working! Awesome.
Great work Jax! So proud of you!
Got through most of it on my lunch
Nice work lady!
Great sweat on! That arm move should be called the “WTF” move ; )
Wish i knew how to make an F with my arms so i could totally do that move hahah
Sweaty sweaty!
Killa!!!
oh man I needed a good sweat. Loved it!
Glad I could help! Nice work lady!
Sweaty and done!
Like a champ!
Did the WHOLE workout, even the sneaky bonus round ;)
Great work girl! I can be very sneaky sometimes :)
Oooo that sure was a sweaty workout! That was a sneaky last round…but still good lol. Lol
I have to keep you ladies guessing! Great work Mich!
hotel wifi crapped out in round three…man does the time go slower when I am watching it count down.
I don’t doubt BUT you hammered through! great work lady! So proud!
Needed that!:) Trying to get in my workouts this week…missed you, lady!
Miss you too!! I’m glad we saw each other virtually but it’s not the same! Next week is a new game! can’t wait!
Yahoo!! Back to Leslie time!