Best Full Body Workout Blast

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We may be into a new season so it is a perfect day to start a new routine. Try this body resistant circuit and high interval training workout. It is sure to burn those unwanted calories and fill you with energy. Video and workouts included!

 

You probably don’t have a large amount of time to figure out what moves you want to do and how you can get the best results from your workout. That is why I created this workout for you. I really enjoy these shorter but more effective workouts as it seems my time is more and more limited. I tend to work harder so I can get the most out of every minute of my workout. I find I even push my limits a little more so I can  maximize the benefits.

 

This full body blast workout requires no weights and just enough space so you can jump up and down, and well, jump down into some push ups too 🙂 I have recommended sets and repetitions for you with each of the description. If you are short on time, you can try a few one minute rounds with a 30 second rest in between and repeat that one or two times. This will give you a shorter workout, but enough to burn some calories.

 

If you are looking for a few routines to try each week, why not do this one Monday, “Best Body Weight Moves” on Wednesday, and the “Super Sexy Six Yoga Moves” on Friday. Work on these for the next two weeks and see how you continue to improve.

 

 

Group 1 – Circuits

Full squat  – 3 sets 20 reps – keep your heels flat to the ground and arms in front to counter balance you. As you descend into the squat focus on one spot in front of you that is slightly lower than eye level. {Full squat – YES – try this (unless you have knee injuries) – most recent research shows it is ok to do full squats like this.}

 

Plank Side Arm Raise – 3 sets 12 each arm – walk the right arm then left to the side and back to center. Walk the right arm and left out above your head and back to center, then add a pushup. Repeat on the other side alternating the arms.

Laura Mak Fitness Expert squat and plank

Laura Mak demonstrates full squat and planks.

Group 2 – High Intensity Interval Training (HIIT) for this group do exercise 1 for 20 seconds rest for 10 seconds then exercise 2 for 20 seconds and rest for 10 seconds then repeat that for 6-8 rounds

Burpee – start in a stand then bend the knees and place them to the floor. Jump your feet back to a push up position. Do one pushup. Jump your feet back to your hands keeping the hips low. Spring off your feet and jump into the air as high as you can. Repeat again for as many reps as you can in the 20 seconds. You may aim for 4-10 reps.

Laura Mak Fitness Expert burpee cardio move

Laura Mak performs the burpee exercise.

 

Speed Punch Jacks – Alternating with one arm punching to the front and the other. Do this while the legs are jumping out  to a plie’ squat and back together. You may aim for 20-30 reps.

Laura Mak Fitness Expert

Laura Mak shares speed punch jacks

 

 

Group 3 – Circuits

Squat Close to Wide Squat 3 sets 12 each side – Keep your hands in a prayer position near your chest or reached out in front of you. Do one squat with the feet close together, then step with the right foot out to the side and do another squat. Repeat 12 on the right side then 12 on the left side.

Laura Mak best squat

Laura Mak demonstrates squat variations to target glutes, quads and hamstrings.

 

Side Plank – Knee Lift – Plank – Pushup – 3 sets of 8 on each side – Begin in a basic plank pose. Turn to a side plank, balancing the feet on top of each other. Reach the arm above the head, then pull the elbow to the knee. Rotate back to the start plank. Then repeat on the other side. Perform 8 on each side (you may need to build up to this so see how many you can do with good form. You may start at 4, and as you get stronger you can add more.

Laura Mak Fitness Expert Plank pushup, knee lift

Laura Mak performs a plank variation with a push-up.

 

 

You should definitely feel all the muscles working after this workout. Be sure to leave a comment and let me know how it felt to you. Did you need to make any modifications or was it a good challenge? I can’t wait to hear your thoughts! Thanks so much for sharing them in the comments below!

 

For more fitness fun – join me in my

Living Fit Now Online Coaching or the

Living Fit Now Phone Coaching.

Please leave your comments below and share with your friends using #LIVINGFITNOW

I do respond to all of the comments and answer your questions too!

I would be HONORED if you would consider doing any/all just ’cause you’re so darn fabulously sweet 🙂

It will really make me SMILE really really big 🙂

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Fast and Fierce Fitness Coaching is the ultimate, personalized solution to exceed your fitness goals and start living fit now! Fill out the form to get a free consultation from Laura Mak.

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