Beginner Burn Series: Workout 4 with Video

Here’s another workout perfect for beginners. See the description below for exactly how to complete the workout and then see the video for demonstrations on each of the movements.

4

Set your timer for 1 minute and then…

For Round 1: 
Exercise A for 30 seconds
Exercise B1 for 10 reps (You’ve got 3o seconds. Once all 10 reps are done, use the remainder of the minute to rest.

Example for Round 1:
30 seconds Squat to Press
10 reps Neutral Grip Press
Use remainder of 1 minute to rest. Once the minute it up…

30 seconds Squat Hold Curl to Press
10 reps Squat Hold & Curl
Use remainder of 1 minute to rest. Once the minute it up…

Continue until you’ve done all 5 sets.

For Round 2:
Exercise A for 30 seconds
Exercise B2 for 10 reps (You’ve got 3o seconds. Once all 10 reps are done, use the remainder of the minute to rest.

Example for Round 2:
30 seconds Squat to Press
10 reps Weighted Squat
Use remainder of 1 minute to rest. Once the minute it up…

30 seconds Squat Hold Curl to Press
10 reps Shoulder Press
Use remainder of 1 minute to rest. Once the minute it up…

Continue until you’ve done all 5 sets. 

As always, this workout isn’t just for beginners.

To make it more challenging: Use heavier weights. Select a weight that will make it challenging to get 10 reps done in 3o seconds. You’ll have less rest throughout the workout and get more of a cardio challenge.

To make it easier: Use light weight. You can also do only one round (choose B1 or B2). You could also increase the amount of time you have to complete each set to 75 or 90 seconds. So, you’d still do exercise A for 30 seconds and complete 10 reps of B1 or B2, but rest time will be increased.

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