Motivation Monday – Full Body Fat Burning Workout

Its Monday and your weekend festivities may have you feeling sluggish today so get your sweat on and give your body what it needs!  Today I’m giving you a full body fat burn workout that uses minimal equipment and can be done in about 30min.  So forward this post to your workout partner or tag them on social media if you’re wanting a tighter derier to flaunt in those skinny jeans this winter!
1467244_245394452292734_296373967_n__77932.1408244289.1280.1280Oh and if you like to jump rope or need an excuse to get into it check out @prjumpropes .  They make custom ropes like green & blue one I’m using in the workout video below and the pink and green one in this picture.  They’re only $25 and the design of this rope has made a big difference in my progress with double unders.  It’s my favorite jump rope yet!♥️

☀️Happy Monday Guys!!

Equipment: 2 cones, jump rope, box jump or stairs w/ wide base
*Set up two cones 40yds apart

🔹Full Body Fat Burn Workout🔹

  • 40yd dash, 100% effort on sprint
  • Run Backward
  • Walking Lunge w Twist
  • Walking Reverse Lunge
  • 1min Jump Rope
  • Single Leg Cone Tap x10 each side
  • Quick Feet on high incline x50
  • Incline Push Ups x10
  • 180 pivot Squat Jumps on incline x10
  • 5rounds, 5 Dips then 5sec hold, by lifting opposite leg and arm, pulling in through the belly

rest 2min

Repeat 2 more x’s

Burn It to Earn It! Thanksgiving Day Workout

gooddaycarolinasThanksgiving is a celebration of gratitude for all the good things in our lives and I know how important it is for all of us to pause and take a moment to acknowledge the things were grateful for.  So before we all feast on turkey, stuffing, potatoes and pie lets show our gratefulness for the ability to move our bodies by exercising.

IMG_8799Burn It to Earn It
Today on GoodDayCarolinas I demoed this pre-Thanksgiving group workout to get your metabolism revved and ready  for the feast ahead!  So get your tennis shoes on and grab some family members because you’ve got to BURN IT to EARN IT today!

This workout is a circuit style format that uses compound movements to burn max calories by challenging your strength and endurance. If you do the workout as written, then you’ll burn 600 calories or more!  So get off the couch and get your workout in.  You’ll thank me for it later when you feel more energized while socializing with your loved ones and if you don’t over do it with the turkey, you’ll feel great after your big meal too.

-Preform workout as a circuit, going from one station to the next in succession.
-Each station lasts 60sec so get as many reps as possible in.
-Allow 15sec between stations.
-Rest 2min after youve done one circuit.
-Then repeat circuit 2 more x’s!

Kettlebell (KB)
Jump Rope
2, Heavy Weight, 15-25lbs Dumbbells (HW DB)
Stability Ball (SB)
2 sets, Dumbells, 5-10lbs (DB)
Something 8-18” off ground to jump over, Hurdle, yoga block, bench, cone.
Mat *optional

Burn It to Earn It Final

If you don’t have access to equipment and still want to get your friends and family together for a fun workout then here’s a great option for you!  I used this workout for bootcamp many times because its fun and easy for a large group of people to follow.

GroupFitness Bootcamp

I’ll post a Post Thanksgiving Workout on Friday so be on the lookout for that.  Happy Thanksgiving and thank you for all your love and support!  You fuel and inspire me to do what I do!