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Wednesday Workhorse: Full-Body Burn

Date: Wednesday, February 26, 2025

Duration: 45 minutes

Focus: Strength endurance, power, and core stability

 

Warm-Up (10 minutes)


  1. Arm Circles (1 minute)

    Demo

  2. Bodyweight Squats (1 minute)

    Demo

  3. Leg Swings (30 sec/side)

    Demo

  4. Bear Crawl (1 minute)

    Demo

  5. Lateral Lunges (30 sec/side)

    Demo

 

Main Workout (25 minutes)


Complete 3 rounds of each complex:

Complex 1: Upper Body & Core

  1. Kettlebell Renegade Rows (8/side)

    Demo

  2. Dumbbell Thrusters (12 reps)

    Demo

  3. Mountain Climber Twists (20 total)

    Demo

Complex 2: Lower Body & Cardio

  1. Kettlebell Front Rack Reverse Lunge (10/side)

    Demo

  2. Dumbbell Alternating Lunges (12/side)

    Demo

  3. Jump Squats (15 reps)

    Demo

Rest 60 seconds between complexes.

Optional Advanced Complex (5 minutes)


Add intensity with:

  1. Kettlebell Clean + Press (8/side)

    Demo

  2. Single-Arm Kettlebell Swing (15/side)

    Demo


  3. Plyo Lunges (10 total)

    Demo


Finisher: Triple Threat Burner (5 minutes)

AMRAP (As Many Rounds As Possible):

  • 5 Burpees


    Demo

  • 10 Russian Twists


    Demo

  • 15 Hollow Body Hold Pulses


    Demo

Cool-Down (5 minutes)

  1. Child’s Pose (1 minute)


    Demo

  2. Standing Quad Stretch (30 sec/side)


    Demo

  3. Seated Forward Fold (1 minute)


    Demo

  4. Box Breathing (1 minute)


    Demo


Focus & Benefits

  1. Strength Endurance: High-rep complexes build stamina in major muscle groups.

  2. Power Development: Kettlebell cleans and plyo lunges fire up fast-twitch muscles.

  3. Core Stability: Renegade rows and hollow body holds target deep abdominal muscles.

  4. Cardiovascular Conditioning: Finisher spikes heart rate for calorie burn (400-500 kcal).


Pro Tip: Post-workout, blend 1 banana + 1 scoop protein powder + almond milk. The potassium reduces cramps, and protein aids recovery!


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