Basic Body Burn II


Basic Body Burn II is a full body work-out designed for beginners. Don’t let it’s simplicity fool you though. You will definitely feel the burn, especially if you haven’t worked out in a long time! In fact, it is easily modified for those at a higher fitness level as well just by increasing reps or sets or by altering the movement. So feel free to keep this one in your rotation even as you advance.

For optimal results, keep your heart rate in the fat-burning zone by exercising at a level thats right for you throughout the work-out.


A set of dumbbells (5 lb, 8 lb or 12 lbs depending on fitness level), optional
A mat, optional
Heart rate monitor, optional


30 sec each-5 rounds
High knees
Jumping jacks
Butt kicks

*Note: Always listen to your body and modify exercise for your current fitness level.


*Minimum 30 seconds per stretch
Sitting hamstring stretch
Butterfly groin stretch (no bouncing)
Lying hip stretch
Standing quad stretch
Standing calf stretch
Behind the head shoulder stretch
Cross the body shoulder stretch
Additional stretches as desired

Perform exercise labeled “A” then exercise labeled “B,” then cardio. Rest, then repeat for prescribed sets/reps.


1A. Dumbbell reverse Lunges
1B. Pushup

40 jumping jacks

3 sets, 10 reps each, 30-60 seconds between supersets

2A. Dumbbell squats with bicep curl
2B. Reverse crunches

40 mountain climbers

3 sets, 10 reps each,30- 60 seconds between supersets

Cool Down

2 min walk in place (hands above the head if needed)

Repeat Stretch

Add extra stretches as desired.
Check out this chart for additional stretches.

All done!

You did it! Great work. Make sure and drink plenty of water!

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