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Description

this workout is a combo of shorts circuits to burn fat and calories. The first workout is for your endurance. the second workout is pure cardio HIIT. the third workout is a total body circuit to fat burner, use the same barbell for all the workout and do 4 round with no rest between exercise and between round. the fourth workout is a tabata style workout and the last workout is a abs/core circuit (50 second work-10 seconds rest) . REST 2 minute at the end of each workout


Exercises

Set 1: 1 round
Push-Ups
Push-Ups
1 minute
Rest
Rest
1 minute
Cross Leg Sit Ups
Cross Leg Sit Ups
1 minute
Rest
Rest
1 minute
Squats
Squats
1 minute

Set 2: 1 round
Effort: Vigorous
combo shuffle and in&outs run
2 minutes
Rest
Rest
1 minute
Effort: Vigorous
combo shuffle and in&outs run
1 min 30 secs
Rest
Rest
45 seconds
Effort: Very Hard
combo shuffle and in&outs run
1 minute
Rest
Rest
30 seconds
Effort: Vigorous
combo shuffle and in&outs run
30 seconds
Rest
Rest
15 seconds
Effort: Vigorous
combo shuffle and in&outs run
30 seconds
Rest
Rest
15 seconds
Effort: Vigorous
combo shuffle and in&outs run
30 seconds

Set 3: 4 rounds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
15 reps
Barbell Bent-Over Rows
Weights: Moderate
Barbell Bent-Over Rows
15 reps
Barbell Front Loaded Squats
Barbell Front Loaded Squats
15 reps
Barbell Push Presses
Weights: Moderate
Barbell Push Presses
15 reps

Set 4: 1 round
Mountain Climbers
Effort: Maximum
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
20 seconds
Rest
Rest
10 seconds
Burpees
Effort: Maximum
Burpees
20 seconds
Rest
Rest
10 seconds
Plank Hop Outs
Effort: Maximum
Plank Hop Outs
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Effort: Maximum
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
20 seconds
Rest
Rest
10 seconds
Burpees
Effort: Maximum
Burpees
20 seconds
Plank Hop Outs
Effort: Maximum
Plank Hop Outs
20 seconds

Set 5: 2 rounds
Alternating Side Planks
Alternating Side Planks
50 seconds
Rest
Rest
10 seconds
Weighted Russian Twists on BOSU
Weighted Russian Twists on BOSU
50 seconds
Rest
Rest
10 seconds
Crunchy Frogs
Crunchy Frogs
50 seconds
Rest
Rest
10 seconds
Plank
Plank
50 seconds
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
50 seconds


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