Burn Fat & Tone Up with Total Body Workouts

     Total body workouts consist of a combination of cardio and strength interval training. Each workout is rated either LOW, MODERATE, or HIGH intenisty.

Always warm up for at least 5 minutes before working out including walking or jogging followed by stretching. Then cool down after workouts with a 5 minute walk or jog and stretch. 

Workout #1.     [Rated: HIGH intensity]          

 *Goal: take less than 10 seconds rest in between sets 

-18 push ups (regular or incline)
-18 walking lunges (with at least 5lb dumbbells or plate)
-18 leg raises (laying on bench with legs hanging off)
     -2 minute sprint (on treadmill or track)
-15 push ups (regular or incline)
-15 walking lunges (with at least 5lb dumbbell or plate)

-15 scissor kicks (laying on bench with legs hanging off)
     -4 minute run up stairs (on Stair Master or any flight of stairs)
-12 push ups (regular or incline) 
-12 walking lunges (with at least 10lb dumbbell or plate)

-12 leg raises (laying on bench with legs hanging off)
     -2 minute sprint (on treadmill or track)
-9 push ups (regular or incline)
-9 walking lunges (with at least 10lb dumbbell or plate)

-9 scissor kicks (laying on bench with legs hanging off)
     -4 minute run up stairs (on Stair Master or any flight of stairs)
-6 push ups (regular or incline)
-6 walking lunges (with at least 10lb dumbbell or plate)

-6 leg raises (laying on bench with legs hanging off)

Workout #3.      [Rated: MODERATE intjisty]

*Goal: take less than 10 seconds rest in between sets

Workout #3.      [Rated: LOW intensity]  

***Goal: take less than 10 seconds rest in between sets 

***add 5-10lb medicine ball to increase intensity level  

20 split squats

15 pull ups (assisted if needed)

20 sit ups

40 mountain climbers 

20 jump squats 

15 tricep dips

20 crunches

40 mountain climbers 

***REPEAT x 3**