Burn 1000

This is nothing short of a high intensity workout!  Put your game face on and get strong and fit.  

Perform 3 sets of each of the following intervals without rest.

For a shorter and less intense workout, jog or jump rope for two minutes between of the 3 intervals.  To boost the calorie burn and intensity level: jog or walk at an incline for 15 minutes.  OR, if it is just you, yourself, and you with no access to equipment or a safe setting outside, do the following between each of the 3 intervals: 10 burpees, 20 mountain climbers, 30 jumping jacks, 40 high-knees, 50 power squats.

***Warm up of choice for 5-15 minutes.

INTERVAL 1: 3 SETS
Squat/press x 15
Power squats x 30 sec
Plank jacks x 30 sec
Pushup-T stands x 12

RUN OR JUMP ROPE 2 MINUTES

INTERVAL 2: 3 SETS
Back lunge right x 12
Switch jumps x 20 sec
Back lunge left x 12
Switch jumps x 20 sec
4 knee twists/Plank up downs x 30 sec
Tricep dips x 30 sec

RUN OR JUMP ROPE 2 MINUTES

INTERVAL 3: 3 SETS
Side lunge right/lateral raise x 12
Skaters x 30
Side lunge left/lateral raise x 12
Skaters x 30
Plank to squat x 30
Tricep pushups x 30 sec

COOL DOWN AND STRETCH

***Below you will find a demo of the Push-up to T-stand & Knee Twist.