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!