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Blast the Fat Workout

I just prepared a home workout for a client to do on off days from the gym. I thought I would share it with you here as well.

Warm Up:
Ankle Rolls (ball of foot on floor; heel off – rotate ankle in circles 10 one way; 10 the other way) 10 on each footleg swings
Leg Swings: Stand tall, swing leg front and back. Keep leg straight and upper body straight. Do not lean forward or back. 10 reps on each leg
Hips Circles: Stand with feet shoulder width apart; hands on hips. Roll hips in big circles – 10 one direction; 10 opposite direction
Arm Circles: Stand tall with good posture. Make large circles with arms; 10 one direction 10 other direction.

These circuits are to be done quickly, but with good form.

Circuit #1: 15 reps on each exercise; 10 second rest in between exercises.
Squats
Push Ups – can be done against counter (at hip height)
Hip Bridges

Hip Bridges

Hip Bridges


Split Squats (lunges in place, 15 reps each leg)
Plank – 30 second hold

Perform this circuit 2x thru, 30-second rest and onto #2

Circuit #2 – (6 reps on each exercise; 10 second rest in between exercises)

Rear Lunges – 6 each leg
Push Ups

Mountain Climbers

Mountain Climbers


Squats
Bridges
Mountain Climbers-6 reps each leg, alternating. Fast in and out.
Push Ups
Reaching Lunge (lunge forward, touch floor)
Reaching Lunge

Reaching Lunge


Jumping Jacks

Rest 30 seconds and repeat this circuit once more.

Fat Blaster for end:

20 seconds on/10 seconds off

Jumping Jacks alternating with mountain climbers x 8. (You will end up doing 4 of each).

Please leave any questions or comments. Try this workout and let me know how it goes,

Till next time,
Narina
“Monitoring, Mentoring, Motivation”

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    […] This post was mentioned on Twitter by Narina Prokosch and Narina Prokosch, EmployMeBC. EmployMeBC said: RT @narinaanne: Yowza! New Blog Post Blast the Fat Workout: just prepared a home workout for a client to do on off days http://bit.ly/8cDOEI […]

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