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UPPER BODY 730 + BURNOUT

By rachel mansi on January 30, 2017

Ready to burn?  We are!  Let’s do this, Girlfriend!


HERE’S HOW IT WORKS:

You will set your timers to 7 min/30 seconds.  There are two circuits, each with 4 movements.  You will repeat all four movements in each circuit as many times as you can within the 7 minutes.  Once your timer goes off you have 30 seconds of rest before your second circuit starts.  Do the same thing for circuit 2 by repeating all four movements as many times as you can in 7 minutes.  Repeat both circuits one more time through for a total of four 7 minute circuits.

At the end, we will go through a short burnout to capitalize all that work we did!  We know you are a busy Babe, so feel free to do the Burnout now or later!


EQUIPMENT NEEDED:

BEGINNERS:  3-5 lbs

INTERMEDIATE:  8-10 lbs

ADVANCED:  12+ lbs


SET YOUR TIMERS AS INDICATED BELOW!


Circuit 1

1. DEAD LIFT:  15 reps

Keep your abs tight in order to protect your lower back.  Bend your knees slightly, and let your weights glide down the front of your legs.


2. BURPEE CHAIR:  10 reps


3. BACK RAISES:  15 reps

Keep your feet on the floor as your raise your chest off the floor and squeeze your shoulder blades together.


4. DEAD FLY:  16 reps total (8 reps each leg)

REPEAT MOVES 1-4 UNTIL YOUR 7 MINUTES ARE UP!


Circuit 2

1. MONKEY PUSH-UPS:  15 reps

Turn your hands in towards each other, stick your tailbone to the sky and keep your back as straight as a board, this might mean you need to bend your knees that is fine!  Now, without bending your back, or hinging any further at the hips, bend your elbows and lower your head straight to the map between your hands.  Look at my form, see how my hips and back remain static, all that is moving is my elbows!


2. REVERSE PLANK:  16 reps total (8 reps each leg)


3. TRICEP PUSH-UP:  15 reps

Keep your elbows in!

BEGINNERS:  Come down to your knees!


 

4. MAT JUMPS: 20 reps

REPEAT MOVES 1-4 UNTIL YOUR 7 MINUTES ARE UP!


WHEN YOU HAVE COMPLETED CIRCUITS 1 + 2 ONCE EACH, GO BACK THROUGH BOTH CIRCUITS ONE MORE TIME!


Burnout

BICEP CURL:  20 reps


TRICEP KICKBACK:  20 reps


LATERAL RAISE:  20 reps

BEGINNERS:  Bend you elbows to make it a bit easier.


SHOULDER PRESS:  20 reps


CHEST PUMP:  20 reps


TRICEP FLICK:  20 reps


Woo!  You’re Done!

Cool down

STRETCH!