Fullbody Fatloss Workout for A Lean Toned Body

The fullbody fatloss workout includes 3 fat burning mini-circuits that target both upper and lower body plus easy stretches to lengthen tight muscles.

The warm-up is already built in but if you are looking to increase calorie burning you can start with 10 minutes of fat burning cardio.

Start with 8-12 reps of the first three exercises going from one to the next without rest. After your first mini-circuit rest about 20-30 seconds then repeat two more times.

Continue with 8-12 reps of the next three exercises going from one to the next without rest. After your first mini-circuit rest about 20-30 seconds then repeat two more times.

Continue with 8-12 reps of the last three exercises going from one to the next without rest. After your first mini-circuit rest about 20-30 seconds then repeat two more times.

After your last mini-circuit go right into the stretches for the time indicated and you're done.


Exercise
Power Jacks
1. Start in a shoulder width stance with your knees slightly bent.
2. Jump up into the air and spread your legs out into a wide stance and land in this position.
3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.
4. Repeat this movement for the recommended repetitions.

Fullbody Fatloss Workout Tip:
Stay light on your feet and make sure you are sticking your butt back a bit as you squat.
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 12
3 12
Kneeling pushup with hands on med ball
1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.


Fullbody Fatloss Workout Tip:
Use a pillow or towel under the knees for comfort. If you don't have a medicine ball use a yoga block or dumbbells instead.
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 10
3 8
Transverse Reach
1) Start position: Stand with feet hip width apart. Hold medicine ball at waist.
2) Take right foot and step 2-3 feet out to the right side (or the 3 o’clock position). Lean torso forward and sit the right glute back. Reach ball down towards the right foot so that finger tips touch the floor. DO NOT allow lunging knee to extend past the big toe - may cause injury.
3) Pushing off lunging foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed primarily at the hips and not the low back.
5) Watch for proper knee alignment - do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown.

Fullbody Fatloss Workout Tip:
You can use a dumbbell or plate instead of medicine ball
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 10
3 8
Slideboard Bodyweight Reverse Lunge
1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide".
2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees.
3. Return to the starting position by standing up using the front leg.
4. Repeat for the desired repetitions and then repeat with the other leg.

Fullbody Fatloss Workout Tip:
You can use a 5lb weight plate for this or you can try it with a large tupperware lid, slippery garbage bag, or your kid's skateboard (just be careful with the last one).
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 10
3 8
One arm row with balance
1. Starting Position: Bend over at your lower back keeping your back flat. Grab onto the ball with your hand and balance on one leg.
2. Take your other hand and grab a toning bar.
3. Row up towards your waist just like a bentover row.
4. Squeeze your shoulder blade in towards your spine when performing the rowing motion.

Fullbody Fatloss Workout Tip:
Use a dumbbell instead of a bar and keep your abs contracted for better balance.
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 10
3 8
Side Flexion w/ Medicine and Stability Ball
Start Position: Lie on your side on top of the stability ball and separate your legs to maintain balance.
While holding a medicine ball in front of your chest laterally flex your trunk up towards the ceiling.
Return to starting position. Complete this on both sides.

Fullbody Fatloss Workout Tip:
You can use a dumbbell if you don't have a medicine ball.
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 12
3 12
Step Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and jump the other direction over barrier.

Fullbody Fatloss Workout Tip:
If you don't have a step then just stack a bunch of pillows on top of each other.
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 12
3 12
One arm chest press and thrust
1) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Start position: Maintaining stability, bring 1 DB to shoulder and press up positioning DB above the chest with palm facing forward.
4) Lower the DB keeping your forearm perpendicular to the floor and your hand aligned at the nipple line.
5) Let your upper arm go slightly past parallel to the floor and press the DB up to the start position. As you press up forcefully bring the other arm down towards the shoulder.
6) Your body should rotate just a little with this type of movement. Complete prescribed repetitions and then perform with other arm.

Fullbody Fatloss Workout Tip:
Keep your head relaxed and your abs and glutes tight.
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 10
3 8
Shoulder Bridge 2 to 1 leg
1. Lie on back with both feet on top of the stability ball and back flat on the floor.
2. Press both feet into the ball so that your hips come up off the ground.
3. While maintaining stabilization pick one leg off the ball so that you are stabilizing with just one foot on the ball.
3. Return to the starting position and repeat with the other leg.



Fullbody Fatloss Workout Tip:
Be sure to raise up all the way on every rep by using your abs then maintain your hips high during the leg raise portion by squeezing the glutes.
Sets Reps Weight/
Resistance
Tempo Time
1 12
2 10
3 8
Standing shoulder stretch
1. Stand with a shoulder width stance and place both hands on the end of the toning bar.
2. Lean forward keeping your back flat until you feel a stretch in your shoulders.
3. Hold for the prescribed time and repeat if necessary.

Fullbody Fatloss Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Standing lateral stretch
1. Start by hanging onto a bar with one hand and raising the other hand above your head.
2. Keeping your feet on the ground bend laterally to the side. Do not lean forward or back to accomplish movement.
3. Keeping your body parallel you should feel a stretch on your side.
4. Hold for the prescribed time and repeat with the other side.

Fullbody Fatloss Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Supine Quadricep Stretch
1. Sit on the floor in a hurdlers position.
2. Lean back and support your upper body with your hands until a comfortable stretch is felt in your quadricep.
3. Hold for the prescribed time and then repeat with the other leg.

Fullbody Fatloss Workout Tip:
Contract your abs and pelvic tilt so you feel the stretch from the knee all the way up to the hip flexors.
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.

Fullbody Fatloss Workout Tip:
Contract your abs and pelvic tilt so you feel the stretch from the knee all the way up to the hip flexors.
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side

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