Nothing’s worse then wanting to get in shape but not having enough time to do it! For that reason, we’ve created another Body Burn workout to help you perform a quick workout before work, after work, or even on your lunch breaks. You can complete it in less than 15 minutes with no equipment required! Take your measurements, plan out your healthy meals, and get ready for “Wake and Burn II.”
Start with a quick warm up of 3 active stretches (roughly 2 mins long)
30 jumping jacks
30 twist kicks
15 rocking lunges (on each side)
Body Burn Wake and Burn II
- Start in a deep lunge with your left leg forward with your hands on the floor.
- Straighten your left knee to rock your weight back and onto your right foot, lengthening the left hamstring. Flex your left toes as you rock into the hamstring stretch to lengthen the calf a bit too.
- Return back to your deep lunge, and repeat for a total of 10 times on each side (source).
- Stand with your feet two to three feet apart, your toes pointing out. Holding dumbbells vertically with both hands between your legs. Keep your head forward, your back straight and your core engaged.
- Squat down on a count of two and rise back up on a count of two.
Remember to distribute weight throughout the foot and heel.
Front Back Lunge
- Stand facing forward. Step forward with you right leg and preform a lunge (lower your body towards the ground until your knee makes a 90 degree angle).
- Push back up and return to starting position.
- Then take a step back with the SAME LEG and perform a reverse lunge (lunging backwards) Do 15 lunges on each side counting both the front lunge and the back lunge.
Trainer Tip: Always make sure you are pressing from your heal (not your toes) when doing the lunge (this pertains to the foot in the front)
- Lie down with the hands beneath the shoulders (do not put your hands ahead of your shoulders). Keep your elbows tucked in (at no greater than a 45º angle from your body). Keep your entire body in a straight line; do not arch your back or bend at the hips, knees, or neck. Keep your shoulders down (do not shrug them towards your ears).
- Exhale as you push your body up. Keep the weight on the outside edge of your hand, not the bottom part as this can lead to overuse injuries. Come all the way up.
- Inhale as you come down. Do so slowly and in a controlled manner. Go all the way down (so that your chin and chest almost touch the ground) (source).
- Place your hands on the bench with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart. You can do the bent leg version (as shown above) or make it more challenging and do it with your legs straight out.
- Lower your body by bending at the elbow. Lower for a count of two seconds. Elbows should stay tucked into the body as you lower (avoid flaring the elbows). Straighten your arms out as you extend up. This will push your body back to starting position.
- Lie face- up on the floor.
- Extend legs directly over hips, perpendicular to floor.
- Slowly lift your hips a few inches off the floor, reaching your toes straight up to the ceiling. Lower your hips and repeat.
- Begin on your hands and knees. Then move your elbows to the floor directly under your shoulders.
- Your forearms extended on the floor straight in front of you. Make sure your shoulders are back and down, and your chest is open.
- Keep your abdominal muscles pulled in to support your back and squeeze your glute (butt) muscles. The length of your body is supporting this move, not focused only in the upper body.
- Hold for a count of 30 seconds.
Kick Backs (with or without a band)
*If you are doing it with a band click here to see instructions.
- Start with your hands and knees on the ground.
- Make sure your back is flat and your stomach (belly button) is drawn in towards your spine.
- Extend your leg directly back behind you, squeeze your butt at the top of the motion. Try to hold for a count of 1 second (2 seconds if you want to get extra body burn).
- Bend your leg and bring it back to starting position. Don’t let it rest on the ground between reps. It should stay suspended the whole time (if you can).
- Repeat this movement for a count of 20 reps then move on to the next exercise.
- Stand with your feet hip width apart and your arms down by your side
- Lower into a squat position with your hands flat on the floor in front of you
- Kick your legs backwards into a press up position and lower your chest to the floor
- Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
- Jump up and raise both hands over your head
You can use this routine every other day to boost your lean muscle mass and get in shape fast! Build yourself up as you get better. Over time, increase your rounds of the “Wake and Burn.” Then, focus on increasing the weights or adding additional weights to the routine. If you loved this workout, I would encourage you to take a look at our newest program, The Body Burn 28 Day Quick Start. Get Burning and tell me how you did!