Basic Body Burn III 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.
1A. Bodyweight Squat
1B. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets
2A. Reverse Lunge
2B. Dumbbell Romanian Deadlift
4 sets, 10 reps, 90 seconds between sets
3. Wall Sit
Lean against a wall and squat down until your knees are bent at 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible. Then repeat 2 more times.Try to beat your time by 2-6 seconds each round.
Perform all exercises as a massive superset, rest 1-2 minutes, then repeat 3-55 times. Modify as needed. Beginners may need to walk back and omit the jump for their burpees and do regular squats instead of squat jumps.