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bjbj Extreme Calorie Burn Workout Lindsey: Hey, what s up guys! This is Lindsey with
Insane Home Fat Loss. I am here to give you an awesome workout today. We are going to
do a full body workout. It s going to consist of three circuits; we are going to go through
each circuit three times and want to give you a rest in between each of our three circuits
today. So it s going to be a great fat burning workout, great way to get toned up and get
into shapes. So we are going to go ahead and get started. The first step we are going to
do is going to consist of pushups. So you are going to come down and an alteration of
this, if you need to drop down to your knees and push down, come back up, come up or I
want you to try to get up on those toes. So come down and really focus on keeping those
arms as close to your side as you can and focusing on your shoulders and your chest
and keeping that tummy as tight as possible on those pushups. The second thing that we
are going to do is we are going to do a squat-to-calf raise. So this is really going to focus in
our ***, it s going to focus in our legs, and it s even going to focus in on our calves
so again, total body workout here. So I want you to drop it like it s hot, bring it all
the way down, and act like you are sitting in the chair. Then go up into that calf raise,
I ll show that to you one more time. Drop it down, come up, come up to your calf raise.
And then the third thing we are going to do are called hydraulics or elbow-to-core plank
here. So you are going to be in your core position, keeping your belly super tight here
and then your arms will be squared up right in front of you like this. Come down, both
elbows, come back up, come down, come back up. We are going to pick up the speed on that
when we start going through that more. That will be the only part of our circuit that
s going to be timed. We are going to time it for 30 seconds. Let s go ahead and get
started here. We are going to go straight into ten pushups and then we are going to
do 15 of our squat-to-calf raises and then again, the 30-second interval of our plank
total body series. So first thing is pushups, remember, core tight. If you need to drop
down to your knees, that s fine; we don t want you to get injured but we want you to
give it your, also try your best. Come down; 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Great job!
Come up so we are going to go straight into those squat-to-calf raises. So remember, drop
it like tight. Come all the way down, drop well, like you are sitting in a chair, come
up, raise back there as 1, 2, 3, 4, 5, 6, 7 and when you are coming up on knees, really
focus on squeezing that through to the end... 9, 10, 11, 12, 13, 14, and 15. That was round
1; let s go straight into round 2. Oh, I am sorry, let s go ahead and do our core series
real quick. So get your timer ready, 30 seconds. All right! About halfway through this, and
you notice that we are going down to start with me, you start it with your right or left
arm and half way through, we are going to switch to the other arm. So switch to that
other arm, notice how I am coming down with the right now. Keep that core as tight as
possible on this, and there you go, right down on the toes. So I am going to turn my
timer off and we re going to go straight into our pushups. So ten pushups, drop down to
your knees. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. I hope your heart rate is fine. Stay with
me, we ll go straight into those squat-to-calf raises. Squat down, drop low, bring it up;
1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Keep it tight, five more; 11, 12, 13, 14, and 15. Go ahead
and time your timer, go ahead and get ready to start it again and here we go straight
into those core. And switch that on coming down and perfect. I am going to turn my timer
off and then we are going to get ready to go right down into our ten pushups here, last
time getting through this one. Drop down, keep it tight; 1, 2, 3, 4, 5, 6, 7, 8, 9,
and 10. I almost had drop down my knees on those. So pushups are done, straight into
our spot-to-calf raise then. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, last five. Give me really
good five; 2, 3, 4, and 5. I am going to go straight into that core series, got the timer
and again, here we go. 30 seconds and start it. Go ahead and switch that on. All right
guys, we have about a minute of rest here. We are going to go talk if you need to. Now
we 08:03. Grab some water. Okay, let s get ready back into this so we are going to go
into our second workout here. We are going to go ahead and do a pushup walkout. Yeah,
that s going to be as fun as it sounds. That s going to be just like this. So get into
that pushup position, plank position actually again and you are going to walk out. I want
you to go out as far as you can and then come all the way down, walk back in. All the way
back in, that s where you are making them meet. It s going to be almost -- we are going
to do five of those. Next thing that we are going to do for our leg, we are going to do
glute bridges. So legs side on the floor, feel some crumpy, like your back flapped to
the ground and only get back to the stuff like this. If you don t need any 08:47. So
flat on the ground, try to bring up like a bridge. Make yourself a glute bridge here,
keep your hamstrings all the back here in your butt as tight as possible and then bring
one leg up, keep that toe pointed forward, going to lift up, lift up. We are going to
ten on each leg of those and then the third thing that we are going to do is a burpee
with a pushup. So flap the pushups today but it s going to be a great full body workout.
So burpee is coming down, keep those legs up, come back up, jump back. So in this one,
we ll go ahead and take out the jump and we are going to put a pushup there. So I am going
down, kick up, push up, push up back, then there you go. So that s going to be our 30-second
interval for the high intensity cardio. So let s go ahead and start with our pushup,
I am going to move my mat because I feel a little unstable. So five of these, keep real
tight; I am sure you are breathing more. 3..this is really going to work your core, I am sure
you feel burning pretty bad right now 4 and then 5. ll go back down and there we go. Now
I ll go ahead and do our glute bridges, I am going to side the snap back. Again, back
side on the floor, bring this one up, keep your hands whatever is comfortable, they are
down here out here. Toe pointed out, stay real tight; 1, 2, 3, 4, 5, 6, 7, 8, 9, and
10. Switch leg, go to the other leg; 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Your *** and
all the back of your leg should be screaming right now. So really good. Go ahead and skew
your mat if you need to. We are going to go ahead for the timing, I am going to set my
timer going and we are ready to go. All right! Here we go, we are going to go straight back
into those pushups and back, here we go. Walk it out wide. 2 s get the third one in here
and last one. And come back up, there we go, so we are going to go straight into our burpees
here. Make sure to have your timer ready, 30 seconds and there we go and that should
be 30 seconds right there. So you are going to go straight into our last series with those
five pushups. I am going to me go ahead and drop down to my knees, I am going to show
you this for you. One more, walk it all the way back in and work it up a great 14:32 so
having up straight into our glute bridges. So remember here, keep that *** tight, raise
the leg; 1, 2, 3, 4, 5, 6, 7, 8, 9, 10; 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. You need one
final 30-second interval. So here we go; come on down and do you notice, on these, I am
doing the mixture between the pushups, sometimes I am doing the job. So we don t actually want
to add around them. It s great for me. All right, that s the way we ll go ahead and do
that. Go ahead and stop your timer, grab your water, hydrate up, maybe you ll have. I hope
you are as covered in sweat as I am right now. We have one more circuit to go. I hope
you are also covered in sweat so we have one more circuit to go through. We are going to
go ahead and do our upper, our lower and one more cardio core workout. So we are going
to start out with what I like to call dips. You can go by any circuits in your home where
you able to sit on it. It s a 16:37, don t do anything dangerous. Skew your feet all
the way out, this time my feet are on the ground there, my toes are pointed up, my hands
are very close to my body on this. So keep your 16:50 tight, come all the way down. So
we have to focus on using your arms only and keeping your core very tight to these dips.
s going to focus on the whole back of our arms and make them really nice and toned and
tight. The next thing that we are going to go ahead and do is what s called a jump lunge.
So come down, this is an advanced new, so if you want to just come down and walk out,
come back up, hold the 17:19 that s fine as well. We are going to ten of those and we
are going to do 15 dips and then we are going to do our 30-second cardio interval of what
I love to do as the walkout with the jump set. Come down, touch your toes; if you can
t, try to walk out as close as you can, come out to the ground, so you are in a plank position,
keep your core really, really tight, come back up, walk it all the way back to those
toes, come out, and jump, and that s lots of jumps to that. So you need to go through
all the way those things, this is going to complete the third and finals to get. That
s part of our workout. So let s go ahead and get started here. We are going to do our dip
side and we ll 18:07. So let s go ahead and we are going to do our dips first; 15 of them.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. You should really be feeling lows
in your arms. So we are going to do our jumping lunges or just start alternating side lunges.
So I am going to go ahead and force to do the jumping lunges. 1, 2, 3, 4, 5, 6, 7, 8,
9, and 10. So go ahead and get your timer started or I will walk out here. All the way
up, coming back up, there we go, the speed up and jump, try to pick up the speed. I know
we are very worn out, feeling the workout, but remember, this is the last thing you are
going to do so make it count. And that s 30 seconds. So let s go ahead and go straight
into our dips again, 15 of them. Come in on here; 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12,
13, 14, and 15. I am so sore from that, straight into our jumping or alternating lunges. 1,
2, 3, 4, 5, 6, 7, 8, 9, and 10. All right, stay with me, we ll go straight into the walkouts.
Remember to get count and one final jump, ready to go, do that one more time; 15 dips.
I know you are tired, you should be tired, you should be covered in sweat just like I
am. Let s get through this faster. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and
15. So we ll go into our jumping and alternating lunges. Give me your 21:43. 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10. One last thing; last 30 seconds, get that timer ready. Here we go.
Doing good jobs, stay with me. We are walking all back of our body, one final jump. I know
you guys must be deep into the ground. This is a great workout for our advanced Insane
Home Fat Loss clients. For more ways on how to get lean and tight, please visit me again
on HYPERLINK "http://www.insanehomefatloss.com" insanehomefatloss.com . This is Lindsey. Thanks
guys. [Music] hK|V hyw4 hyw4 h;=D ~r~j~ h_k2 h!9J hrbj |tld\dT h_fU hc7A h!9J hc7A ha.r
hNQm Extreme Calorie Burn Workout Normal Lokesh Microsoft Office Word |8F_ TransCloud Extreme
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