Wednesday Workout: Full Body Blast

If you are looking to get in a head to toe training that involves a little muscle building and a little fat burning but you don't have two hours, I've put together a nice little FULL BODY BLAST FOR YOU!

Equipment:

1. Barbell for heavy lifting. If you are at home then dumbbells will suffice.

 

2. 1 Medium to Heavy Dumbbell

3.  Either a sandbag, medicine ball, or Kettlebell for fat burning.

 

Here We Go!

Warm Up with about 3 mins of cardio and then do a few sets of body weight squats to warm up your legs and glutes.

1. Heavy Leg Superset

Load up a barbell with Enough weight that you feel like you are actually WEIGHTLIFTING. You should only be able to do about 10 reps maximun.If you are a beginner, I recommend an experienced friend to help you, a trainer, or use a Leg Press Machine and a Glute Machine back to back. 

4 sets of 8-10 reps (Rest between sets for up to a minute, but do not rest between the two exercises)

a. Barbell Squats

b. Barbell Dead Lifts

REST: up to 3 mins

2. Lower Body Fat Blaster

I use by sandbag for this but you can use kettlebells or a medicine ball or anything to you hold that adds lighter weight. The moves are the same as above except with different equipment, lighter weight, and faster tempo

4 sets: 30/30 sec of each exercise

a. Sandbag Pulse Squats (hold sandbag at chest. Squat 90 degrees and pulse)

b. Sandbag Hip Tips (this is pretty much like a deadlift except it's not as deep. The reps are faster to get your heart rate up, but you don't want to lose form. Just keep your legs straight with a slight bend in the knee. Hold the sandbag with arms straight. Tip at the hip and let your glutes and hamstrings do the work to pull you back up.)   

3. Total Toning Combo for the Arms
Holding a dumbbell, put one knee on chair or bench and bend over 90 degrees supporting yourself with one hand on the chair. 
3-4 Sets of 10 reps of each exercise with each arm
1. 10 Dumbbell Rows
2. 10 Triceps Kickbacks
stand upright
3. 10 Bicep Curls
4. 10 Overhead Shoulder Presses



Repeat on the other side 

4. Upper Body Fat Blaster
Tabatas
Perform each exercise for 20 seconds of work and 10 seconds rest 4 times each for a total of 4 minutes.
1. Pushups

2. Bicycle Abs
  

 

This Workout Should do the Trick!
ENJOY!