Burn fat meltdown workout

Part 1
Set your timer for 12 rounds of 5 second and 20 second interval as shown in the picture.

You will be doing the following 2 exercises back to back with 5 seconds of rest in between until your timer tells you that 5 minutes is over. Your goal is to complete as many reps as you can during each 20 second interval.

You will repeat this sequence 6 times:

5 seconds rest

1. Push Up and Side Jump (alternating sides) – 20 seconds
7/6/6/6/5/4

5 seconds rest

2. Plank Elbow Knee Tuck – 20 seconds
10/10/10/9/9/9

Part 2

3 minute Time Challenge. You will do 5 Side to Side half squats over your exercise mat with the Sandbag on your shoulder, drop down and power up. Your goal is to do as many sets as possible during the 3 minute count down. Don’t forget to reset your timer so that it does the count down for you.

Part 3

Set your timer again to 12 rounds of 5 second and 20 second interval. You will be doing two exercises back to back with 5 seconds of rest in between.

You will complete this sequence 6 times:

5 seconds of rest

Jump Squat – 20 seconds

5 seconds of rest

Side Crunch (alternating sides)

Watch the video tutorial to see how to do each exercise correctly.

Part 1 – Push Up and Side Jump / Plank Knee Elbow Tuck

Push Up with Side Jump

Plank Knee Elbow Tuck

Part 2 – Sandbag Time Challenge

Keep your exercise log on the left side of your exercise mat. Start by standing on the left side of your mat and mount the Sandbag on your left shoulder. Do Side to Side half squats over the exercise mat 5 times, throw the Sandbag on the ground and then drop down on the exercise mat and as soon as your belly touches the ground power up and jump your feet into a half squat. Throw the Sandbag on your right shoulder, do another 5 Side to Side squats, throw the Sandbag on the ground, drop down, power up. Now write down into your exercise log that you have completed 2 sets. Keep going and do as many sets as you can during the 3 minutes.
7 reps

Part3 – Jump Squat / Side Crunch

Jump Squat

Start by standing with your feet shoulder width apart and your knees and feet pointing slightly outwards. Sit down into a rock bottom squat pushing your hips back and keeping your weight on your heels. Keep your chest up and shoulders down away from your ears. Drive the power from your hips and push off of the floor as you jump up a few inches above the ground. Extend your arms above your head reaching towards the ceiling. Land softly on the balls of your feel and bent your knees slightly as you land to absorb the shock. Do as many reps as you can during the 20 second interval.

Side Crunch

Lay on your side with the bottom arm on the ground and extended for support. Place the hand of your upper arm behind your head and make sure that your elbow is pointing towards the ceiling. Try to keep your feet off of the ground the entire time if you can. Squeeze your abs and bring your legs up towards your elbow lifting your shoulder off of the ground at the same time. Turn over on the other side and repeat.

My Score:
13/10/10/8/8/8
10/10/8/8/8/8

Stretching