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Moderate Workout

Full Body Blast

Moderate   48 minutes

Target Areas: Full Body, Cardio

Equipment: No Equipment

Anita Mueller
 		    Added by Personal Trainer Anita Mueller
Full Body Blast
Tags
Bodyweight Workouts Full Body Workouts Zero Equipment Workouts
Description

You can pack so much in with this workout in under an hour. All you need is your body and a can-do attitude. To modify your burpee, start low in a squat then step back into plank, keeping you core engaged, and then step back up into a squat squeezing your glutes once you are up. If ever you need to slow down, that is totally okay, please listen to your body and do not forget to breathe. Take a break when needed. Your main focus is excellent form throughout!

Exercises

Set 1: 2 rounds
For more intensity, jog lightly or do lunges in between high knees.
Effort: Moderate
High Knees
45 seconds
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
40 reps
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
30 reps
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
20 reps
Jump your feet forward to a squat.
Burpees
10 reps
Recovery
Recovery
2 minutes
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Weights: Moderate
Effort: Moderate
Squats
50 reps
Star Jumps
Star Jumps
40 seconds
Sprawl and Knee Tucks
Effort: Moderate
Sprawl and Knee Tucks
30 seconds
Froggy Jumps
Froggy Jumps
40 seconds
Jump your feet forward to a squat.
Burpees
10 reps
Recovery
Recovery
2 minutes
Seal Jacks
Effort: Moderate
Seal Jacks
45 seconds
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Split Squats
Split Squats
30 reps
Plank with Shoulder Taps
Effort: Moderate
Plank with Shoulder Taps
20 reps
Jump your feet forward to a squat.
Burpees
10 reps
Recovery
Recovery
2 minutes
Star Jumps
Effort: Moderate
Star Jumps
30 seconds
Lateral Hops to Stabilization
Lateral Hops to Stabilization
40 reps
Hop in Place
Effort: Moderate
Hop in Place
30 seconds
Jack Jump Tucks
Jack Jump Tucks
20 reps
Jump your feet forward to a squat.
Burpees
10 reps

Appears In

full body
Full Body
cardio
Cardio

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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