You can download a pdf of this plan here.
Lets begin by going over each of the exercises that will be included in the 20 Minute Metabolic Burn.
Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms.
Dynamic Prone Plank
Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.
Hold the rope while keeping your hands at hip level. Rotate your wrists to swing and jump with both feet at the same time over the rope. Repeat.
Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position.
Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.
Stand with feed wide, holding the medicine ball overhead. Quickly lower into a deep squat, chopping the ball down to the ground. Return to the starting position and repeat. Add a jump to the chop if more intensity is desired.
Round 1 (Repeat 2 Times)
|Exercise||Duration||Times Executed||Rest||Rest After Circuit||Total Time|
|Dynamic Prone Plank||01:00||1||00:00||02:00||04:00|
Boot Camp Totals
|Total Duration||Total Rest||Total Rest After Circuit Time||Total Time|