1. DUMBBELL SQUAT PRESS – 10-12 REPS
A combination of a squat and overhead press, also know as a ‘thruster’. These compound exercises put together help recruit large fat burning muscles groups like your quads, shoulders and glutes.
This exercise targets the whole body and all you need is a pair of dumbbells. Start by holding the dumbbells next to your shoulders and stand with your feet shoulder width apart. Squat down going as low as you comfortably can, pushing your heels into the ground. As you get to the lowest point squat up and press the dumbbells directly above your head.
2. MOUNTAIN CLIMBERS – 10-12 REPS
A great exercise that can be performed anywhere. Mountain climbers will work the whole body and provide a calorie burn. Remember the more intense the exercise the greater calories burnt.
Start on a hands and toes position, straight line through the shoulders, hips and ankles, supporting your weight on your hands and toes. From this position keep the core tight and bring the knees up to the chest, keeping a high tempo.
3. BURPEES – 10-12 REPS
Since burpees are an intense exercise that recruit lots of different muscles groups, they are an effective way to burn a ton of calories. They will also speed up your metabolism throughout the day, so you’ll burn calories all day long.
From a standing position drop into a squat with your hands on the floor just in front of your feet. Kick your legs back to form a raised plank position. Bring the legs back into the chest and then perform and explosive jump up to finish.
4. KETTLEBELL SWINGS – 10-12 REPS
This exercise burns more calories in a shorter period of time that almost any other method of cardio and the best part is while you are burning fat, it will also help you build muscle.
Stand with your feet slightly wider than shoulder width apart with the kettlebell firmly gripped in both hands. Fold at the hips keeping you head up and chest out. Make sure to keep the knees soft as you pull the kettlebell back between your legs. Keeping your arms straight bring the kettlebell up to shoulder height, by driving through the hips and squeezing the glutes at the top.
5. WALKOUT PUSH-UP – 10-12 REPS
An effective bodyweight exercise that will target your chest, core, shoulders and triceps! This exercise will not only help you burn more calories, it will help you build strength and sculpt your upper body.
Bend at the hips, planting your hands on the floor just in front of your feet and shoulder width apart. Walk you hands out until your in a push-up position and perform a push-up. Now walk the hands back to your feet and repeat.
DEADLIFTS 5 REPS
THRUSTERS 8-10 REPS
KETTLEBELL SWINGS 8-12 REPS
JUMPING LUNGES 6-12 REPS
MOUNTAIN CLIMBERS 10-20 REPS
Perform exercises back to back. Rest 1-2 mins. Repeat 3-5 times.