4 Round Boot Camp: Body Sculpting Fat Blast

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Hi Everyone,

Tonight’s workout is tough! It took me 44 minutes, and 31 seconds to get through the whole thing. It is 100% body weight, and no equipment is necessary to do this workout. This is a full body, high intensity workout. Be sure to warm-up before trying this, and cool down after the workout. It’s an advanced workout when done interval style. If you’re a beginner I recommend doing 10 reps of each exercise, and not worrying about trying it interval style. I felt fantastic when I finished this one! 

I was dripping in sweat, and the jump squats were tough, but I feel so much more energized after doing this routine. 

The entire workout is 4 rounds, and I repeated each round 3 times, before moving on to the next round. 

As always the breakdown is below. 

Also, I wanted to give a shout out to Suzanne from Nutrition Snob Clothing. She had a contest, and I won a free shirt from her that I absolutely love. It’s insanely comfortable, super cute, and I love the sentiment! Check out her shop: Nutrition Snob Clothing



Enjoy the workout!
Melissa



Max reps during each 50 second interval, with 10 seconds of rest in between. Minimal rest between rounds. I did the first set of round 1 at 20 reps per exercise, and then decided to do the second two rounds timed. 

My total time: 44 minutes, 31 seconds
My reps are in parenthesis next to each move (round 1, round 2, round 3)

Round 1:
1. Burpee (20, 12, 11)
2. Plank Extensions (20, 15, 16)
3. Sumo Squat (20, 14, 12) (right and left=1 rep)

Repeat 3X

Round 2:
1. High Knees
2. Lunge Kick Right (19, 14, 18)
3. Lunge Kick Left (16, 19, 18)

Repeat 3X

Round 3:
1. Bicycle (45, 43, 42)
2. V-up Reach (22, 24, 25)
3. Hip Lift (27, 27, 28)

Repeat 3X

Round 4: 
1. Chair to Warrior 3 Right (16, 14, 15)
2. Chair to Warrior 3 Left (17, 12, 14)
3. Jump Squat (22, 19, 21)

Repeat 3X

One thought on “4 Round Boot Camp: Body Sculpting Fat Blast

  1. This is such a great website.Thank you for posting these exercises. I have been trying to find a website like yours for a long time. I recently canceled my gym membership and decided to workout at home. Your website is great, I am going start on your weekly schedule . Can’t wait to get started. Thank you so much!

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