My FitnessBuilder Workout

Boost the Burn: Workout 1

Achieve maximum weight loss results with these high-octane workout circuits that combines cardio intervals with high-rep strength moves.

Perform 15 reps each exercise in a circuit, resting 45 seconds between circuits. Perform 2 full circuits.

Perform each exercise in the workout, one after another, and then rest. This is one circuit.

Toe Taps Full Body Cardio

Alternating Swing Legs

Notes

Side Lunge

1 - Stand upright with one foot Sets Reps Weight on a bench and the other foot 1 on the floor with you hands at your sides. 2 2 - Rapidly change feet 3 alternating between touching the bench and floor in a 4 running motion.

Notes

5 6

1 - Squat holding a kettlebell Sets Reps Weight in one hand between your 1 legs with your arm straight. 2 - Thrust your hips forward, 2 swinging the kettlebell out and up to just over shoulder height 3 with your arm straight and 4 switch it to the other hand. 3 - Swing the kettlebell down 5 in the other hand and repeat switching hands again at the 6 top.

Self Row Cardio Back

Side to Side

1 - Stand upright holding the Sets Reps Weight dumbbells by your sides with 1 your arms straight. 2 - Step laterally to one side, 2 lowering your body down and 3 leaning your torso slightly forward with your weight on 4 the outside leg. Keep your trailing leg 5 straight. 3 - Push off your outside foot 6 to return to the start position. Equipment Sub: Plates, Moving Ball Push Up Kettlebells

Notes

1 - Hold onto a suspended straight bar with a wide grip, your arms and body straight and your heels on the floor. 2 - Pull your chest up to the bar, bending at the elbows, keeping your body straight. Lower your body back to a straight arm position.

Sets Reps Weight

Notes

1 2 3 4 5 6

1 - Stand upright with one foot Sets Reps Weight on a bench to one side and 1 your arms by your sides. 2 - Step both feet up onto the 2 bench then one down the 3 other side to the floor. Repeat back and forth up 4 and over the bench, alternating with one foot on 5 the bench and one on the floor. 6

Notes

This PDF/printout was generated using FitnessBuilder. Get access at www.fitnessbuilder.com.

1 - Support your body on your Sets Reps Weight toes with one hand on a ball 1 and the other on the floor, elbows bent and your chest 2 nearly touching the ball. 2,3 - Push up to a straight arm 3 position and roll the ball 4 across to your other hand. 4 - Place your other hand on 5 the ball and lower your body back to the floor. 6 Then repeat back to the other side.

Chest

Notes

2012 PumpOne, LLC Notice: This PDF was created and prepared by harry@ireshapeu.com and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

printed 08/28/12 11:35PM Page 1 of 2

My FitnessBuilder Workout
Boost the Burn: Workout 1

Step Up Legs Shoulders

Push Press Cardio

Notes

Mountain Climber

1 - Stand upright with one foot Sets Reps Weight on a bench, holding the 1 dumbbells by your sides with your arms straight. 2 2 - Step up onto the bench, 3 pushing down on your front foot. 4 Step down off the bench onto the back foot and repeat. 5 Equipment Sub: Plates, Kettlebells 6

Notes

1 - Stand upright holding the Sets Reps Weight kettlebells at shoulder height 1 with your elbows bent and your and palms facing in. 2 2 - Bend your hips and knees slightly and then quickly thrust 3 the kettlebells overhead, 4 extending your arms and legs fully. 5 Keep your back flat and remain upright throughout the 6 movement.

1 - Support your body on your Sets Reps Weight toes and hands with one knee 1 bent and drawn up into your chest and the other leg 2 straight out behind. 2 - Alternate jumping your feet 3 in and out, bringing your 4 knees into your chest each time and keeping your hands 5 on the floor.

Notes

Traveling Overhead Press Shoulders

1 - Stand upright holding the Sets Reps Weight dumbbells at shoulder height 1 with your elbows bent and palms in. 2 2 - Take a step and press the 3 dumbbells overhead, extending your arms fully. 4 Take another step, lowering the dumbbells back to 5 shoulder height. Continue walking, pressing 6 and lowering the dumbbells with each step. SUB: Barbell

Notes

This PDF/printout was generated using FitnessBuilder. Get access at www.fitnessbuilder.com.

2012 PumpOne, LLC Notice: This PDF was created and prepared by harry@ireshapeu.com and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.
printed 08/28/12 11:35PM Page 2 of 2