We know you are busy, this workout give's you the keys to amazing results in a timely matter. This is a 20-minute Pylometric whole body sculpting routine that is great to blast fat and increase lean muscle.
0:00-1:00-Warm up with Walking Lunges for 1-minute
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| Stand with a dumbbell in each hand. Step the right leg forward and lower down into a lunge. Keep your tummy pulled in, shoulders down and back, and keep your back straight. As you bring your body back up, step your left leg forward to meet your right leg. Keep repeating, alternating legs. |
1:00-2:00-Push Ups (at your level) for 1-minute
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| In a push up position, on your toes, lower down as far as you can. |
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| Return back to the starting position and repeat. You may also do this on a wall or chair. |
2:00-3:00-Jump Squats for 1-minute
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| Stand and place your feet shoulder width apart. As if you are to sit in a chair lower down until your hips are even with your knees. Keep your knees behind your toes, chest and head up, and your shoulders down and back. |
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| Now, push up to jump and bring both feet off the floor landing back in the squat position. Repeat as fast as you can for 1-minute. |
3:00-4:00-Wall Squats for 1-minute
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| Sit in a squat position with your back against the wall. Legs are at a 90 degree angle and hold. Extend your arms straight out parallel with the floor. Chest up, shoulders down and back, and look straight ahead. |
4:00-5:00-Triceps Dips for 1-minute
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| Sit on a chair or ball. Place your feet hip width apart. Place both hands on the edge of the chair or ball fingers pointing forward. Lift your body off the chair using your arms to hold you up. Keep your back parallel with the ball or chair as you bend your elbows and lower your body down toward the floor as far as is comfortable for you. |
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| Using your triceps, push your body back up and repeat again. |
5:00-6:00-Scissors for 1-minute
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| In a lunge position, lower down until front thigh is parallel with the floor. |
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| Jump to switch legs. Repeat. |
6:00-7:00-2-way Lunge for 1-minute
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| Stand with a DB in each hand. Lunge the right leg forward, |
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| return and lunge the right leg backward. Do for suggested amount. Repeat on other leg. |
7:00-8:00-Plank for 1-minute
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| In a pushup position, place your elbows on the floor directly under your shoulders on your knees or toes. Keep your body in a straight line. Hold for recommended time. |
8:00-9:00- Frog Hop for 1-minute
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| Stand with legs wider then shoulder width and your feet turned out slightly. Dip down into a squat.... |
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| ...and hop forward. Do this 4xs moving forward and then backwards 4xs. |
9:00-10:00-Squats for 1-minute
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| Stand and place your feet shoulder width apart. |
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| As if you are to sit in a chair, lower down until your hips are parallel with your knees. Keep your knees behind your toes, chest and head up, your tummy pulled in, and your shoulders down and back. Return back to the starting position. |
10:00-11:00-Walking Lunges for 1-minute (Shown Above)
11:00-12:00-Push Ups (at your level) for 1-minute (Shown Above)
12:00-13:00-Jump Squats for 1-minute (Shown Above)
13:00-14:00-Wall Squats for 1-minute (Shown Above)
14:00-15:00-Triceps Dips for 1-minute (Shown Above)
15:00-16:00-Scissors for 1-minute (Shown Above)
16:00-17:00-2-way Lunge for 1-minute (Shown Above)
17:00-18:00-Push up to Side Plank for 1-minute
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| In the up phase of a push up on your knees or your toes, slowly lower down until your chest is 1-2 inches above the floor. |
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| As you push back up, bring your right arm up toward the ceiling and turn your body as if you are doing a side plank. Return in the down phase of a push up and push up and repeat on the other side. |
18:00-19:00- Frog Hop for 1-minute (Shown Above)
19:00-20:00-Side plank for 30-seconds on each side
You may add this to your daily cardio routine to burn extra calories that will shrink your belly in no time. For a detailed discription for each exercise go to The Belly Fit Club @ www.thebellyfitclub.com.
