Burn and Firm – Circuit Workout “In 20 mins you incinerate major calories and fat, plus you boost every facet of fitness, such as strength, balance, endurance, and speed.” Says Megan May, the head trainer for Reebok CrossFit on 5th Ave NYC. “You’ll really notice the change you’re working so hard for – and fast.”
Category: FREE WORKOUTS
Fitness Focus: Shake Things Up – No Equipment
10/10 Duck Walk (20 steps forward, 20 steps back) 10 Frog Hops 10 V-Ups 10 Reverse Crunches 20 Donkey Kicks 3 – 7 sets Tip from the Coach: For maximum effectiveness when doing the duck walk void coming up a little and then going down again. Keep upper body upright, work your legs beneath you.
Fitness Focus: CrossFit – No Equipment
warm up 2 min jump rope/jog 15 sec Samson stretch 15 sec waiters bow 15 arm circles forward/backward 10 stationary butt-kicks each leg workout 25 squats 5 push-ups 20 squats 10 push-ups 15 squats 15 push-ups 10 squats 20 push-ups 5 squats 25 push-ups
Fitness Focus: No Equipment Workout
50-100 Crunches 30 Squats 2 x 25 Bicycle Kicks 30 Lunges 2 x 20 Side Crunches 10 Burpees 50 Reverse Crunches 2 x 20 Mason Twists 30 Scissor Kicks Tip From Coach: Keep your form. You should feel your muscles working…if you don’t feel a burn, you’re not doing it right.
Fitness Focus: Cardio
30 Jumping Jacks 5 Push-ups 25 High Knees 7 Burpees 10 Crunches 7 Squats 5 Push-ups 10 Crunches 5 Push-ups 7 Squats 30 Jumping Jacks 1 MIN Wall Sit 5 Push-ups 25 High Knees
Fitness Focus: Perfect 10/Legs
10 Forward Lunges 10 Plié Jumps 10 Reverse Lunges 10 Step Ups 10 Leg Lifts 10 Single Leg Bridges 10 Leg Lifts 10 x 10 SEC Wall Sit (100 seconds)
Fitness Focus: Core/Lower Body Kickstart
20/20 Forward/Backward Duckwalk *stay low 20 Inch Worms 30 Frog Hops 20 Bent-Leg V Ups 40 Reverse Crunches 30 Donkey Kicks Do 3-7 sets Works your: Quads Lower back Hip flexors Lower abs Upper abs Glutes Hamstrings Core stability Arm strength
Pretty Holistic 