Fat burn workout #7

Hello guys,

Fat burn workouts are one of the best for losing weight, getting in great shape, building strength, improving endurance, boosting metabolism. High intensity training is melting fat, burning hundreds of calories in a short period of time and within 24 hours after the workout.

This workout is focused on your lower body, especially glutes. It takes only 18min. Do 3rounds, for advanced add 4min jump rope after each round, so it is 30min total.

Get in great shape, start today, not tomorrow!

Pavla

Fat burn workout  #7

Recommendation:

• interval training, do maximum reps in each minute
• track your results
• do 3 rounds
• beginners: do 3 rounds (only 18min total)
• advanced: do 3 rounds and after each round add 4min jump rope (30min total)

One round (beginners):

1. jump side to side (elbow x knee touch), 1min
2. one leg: knee in x leg lift x butt touch the floor, 1min
3. switch leg: knee in x leg lift x butt touch the floor, 1min
4. plank: down on your elbows x up x open up your chest to one side and the other side, 1min
5. one leg: lunge back, cross lunge, single leg dead lift, 1min
6. switch leg: lung back, cross lunge, single leg dead lift, 1min

One round (advanced):

1. jump side to side (elbow x knee touch), 1min
2. one leg: knee in x leg lift x butt touch the floor, 1min
3. switch leg: knee in x leg lift x butt touch the floor, 1min
4. plank: down on your elbows x up x open up your chest to one side and the other side, 1min
5. one leg: lunge back, cross lunge, single leg dead lift, 1min
6. switch leg: lung back, cross lunge, single leg dead lift, 1min
7. add jump rope, 4min

My results:

1. 70, 68, 64reps
2. 15, 7, 19
3. 16, 18, 18
4. 10, 9, 11
5. 12, 11, 12
6. 12, 12, 12

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