53 mins Fitness Fat Burner & Abs

WARM UP

WORKOUT

3 mins

45 mins

Do High Knee Runs or Jog on the spot if you don’t have a rope.

Skipping

Beginner

1

R STReps SetsTime

CIRCUIT #1 Do this circuit 2 x in a row.

Rest 1 min in between.

Fast Low Steps

Push Ups - Knees

Fast Low Steps

Tricep Dips

Fast Low Steps

Squats

ABSDo 2 rounds of the

following circuit:

Crunches

Crunch Pulses

Plank

CIRCUIT #3Do this circuit 2 x in a row.

Rest 1 min in between.

Basketball Jumps

Skipping

Burpees - Bench

Skipping

Fast Low Steps

FINAL BLAST

Skipping

CIRCUIT #2Do this circuit 2 x in a row.

Rest 1 min in between.

Sumo Squats

3 Step Side Runs

Mountain Climbers - Bench

3 Step Side Runs

Push Ups - Knees

3 Step Side Runs

(each exercise) (each exercise) (each exercise)T T T

RS

1.00 1.00 1.00

100x1x

If you don’t have a rope, do 100 High Knee Runs or Jogs on the spot instead.

STRETCHABS 5 mins5 mins

Neck Stretch Do your Neck Stretch at the same time as your Shoulder and Calf Stretches.

Back Twist Stretch

Shoulder Stretch

Calf Stretch

Chest Drop Stretch

Hamstring Stretch

Quadriceps Stretch

Hip Flexor StretchR

R

T

12x

12x

0:45

Hold for 30-45 secs (each round). Rest 10 secs as needed.

Push Ups - Knees

Fast Low Steps

Change leading leg after 30secs. You can step these or jog them (or a combination of both!).

T 1.00

T 1.00

2

Tricep DipsT 1.00

SquatsT 1.00

How to do the exercises

Sumo SquatsT 1.00

Notes

Notes3 step Side Runs

Mountain Climbers -Bench

T 1.00

T 1.00

3

Basketball JumpsT 1.00

Skipping

Do High Knee Runs, Jog orMarch on the spot if you don’thave a rope.

T 1.00

Burpees - BenchT 1.00

Crunches

Crunch - Pulses

PlankHold for 30-45 secs (eachround). Rest 10 secs as needed.

R 100x

R 12x

4

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Notes