Wild Workout Wednesday: Total Body Burner


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Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Upala at Pretty in Pink Fitness, and Amber at Bold Fit Mom  to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

One of my absolute favorite workouts that I do each week, typically on Sunday is a total body workout.  I always try to do a different variety of exercises and try not to repeat the same workout two weeks in a row, but as with most things, there are some workouts that I love more than others. 

What you’ll need: 

  • An interval timer- I like to use the Gymboss though I am sure you can download an app on your phone. 
  • A treadmill or track for sprints. 
  • Pull up bar or dip unit to hang from for hanging leg raises.
  • Sandbag or two dumbbells for rows. 

OR you can sub for these exercises:

  • Hanging leg raises ——> reverse crunch.
  • Weighted rows—–> use bodyweight instead OR pull ups.

 

Total Body Burner

***I am not a certified personal trainer or instructor***

As I noted above, I am not a certified personal trainer or instructor.  I created this workout based on similar workouts that I have found through Funk Roberts. I will go into more about him as a resource in another post but basically he trains MMA fighters and shares kick a** workout on a weekly basis.  I usually adapt them to my own needs or equipment and the workout above is one of those cases.  

He is one of the reasons I started feeling confident enough to workout at home and truly a fantastic resource for bodyweight, kettlebell and a variety of strength and conditioning workouts- check out his site if you have a minute or two and I promise you won’t regret it! 

Do you have a workout, healthy recipe or fitness find to share? If so, link up below by either grabbing the badge or linking back and we’ll make sure to spread the inspiration around :)

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aelicatese
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59 Comments

Mary Beth Jackson
Reply February 4, 2015

thank looks super tough girlie! You are turning into a princess warrior! :) I have been released to go back to my office so my workout this morning involves putting on real clothes! HA! Have a great day Annmarie!
Mary Beth Jackson recently posted...Something new with I-Tunes Podcasts!My Profile

    aelicatese
    Reply February 4, 2015

    Haha that IS a workout!!! Putting on real pants seriously involves a lot of effort! Hope you have a great first day back at work- take it easy :)

Susie @ SuzLyfe
Reply February 4, 2015

Thank goodness I"m doing my Yoga Clinic. I"ll need a good stretch after this! KILLER!
Susie @ SuzLyfe recently posted...Super Bowl Weekend Food: Camel, Wagyu, Bacon #WiawMy Profile

    aelicatese
    Reply February 4, 2015

    Haha it is killer but hurts so good!!! I might need to add some of your yoga in though...I'm sure my body would thank me for it!

Diatta @ Femme Fitale Fit Club
Reply February 4, 2015

That workout looks intense especially the plyo lunges. I am gonna have to ask my PT to create some workouts for me since I am working out more from home. FYI I pinned the graphic to my board. Love it.
Diatta @ Femme Fitale Fit Club recently posted...Era Organics GiveawayMy Profile

    aelicatese
    Reply February 4, 2015

    Thank for pinning! :) It is intense but you can modify some of the moves to make it a little less crazy.

      Handicap Ramps
      Reply July 20, 2015

      Normally, you should be able to get all the nutrients you need from a balanced diet. However, taking supplements can provide additional nutrients when your diet is lacking or when certain health conditions cause you to develop an insufficiency or deficiency. In most cases, multiple-vitamin supplements provide all the basic micro-nutrients (vitamins and minerals) your body needs.

lindsay
Reply February 4, 2015

oh sandbag rows! diggin it! pinning it! YAY!

    aelicatese
    Reply February 4, 2015

    Sandbag rows are one of my favs :) Thanks for pinning!

MCM Mama
Reply February 4, 2015

Ooh, that looks like a killer workout. I definitely need to start doing some full body workouts!
MCM Mama recently posted...TOTR: Fueling your runMy Profile

    aelicatese
    Reply February 4, 2015

    IT is killer but in a good way ;)

Julie @ Running in a Skirt
Reply February 4, 2015

This workout looks crazy good in all the right ways! Thanks again for the linkup!
Julie @ Running in a Skirt recently posted...Bearwallow Mountain HikeMy Profile

    aelicatese
    Reply February 4, 2015

    It is crazy and leaves you feeling like you worked for it :) Thanks so much for joining!

Deborah @ Confessions of a Mother Runner
Reply February 4, 2015

Looks a tough one! I hate those burpes and I haven;t done jump lunges in a while!
Deborah @ Confessions of a Mother Runner recently posted...Don’t Sweat it! Shower Pill Review & GiveawayMy Profile

    aelicatese
    Reply February 4, 2015

    Burpees are a biznatch! I love them and jumping lunges but it took me a while to get used to them!

Katie @ Fit Life by Katie
Reply February 4, 2015

This looks like an awesome workout! Love pinning these for later and having them!
Katie @ Fit Life by Katie recently posted...Workout Wednesday- TRX TabataMy Profile

    aelicatese
    Reply February 4, 2015

    Thanks! I pinned yours too- love TRX workouts :)

Rachel
Reply February 4, 2015

Ok, I think I need to get a sandbag... your workouts look awesome.

    aelicatese
    Reply February 5, 2015

    LOVE the sandbag- it is a great workout!!!

Fiona @Get Fit Fiona
Reply February 4, 2015

That looks like a great workout. You can't go wrong with one that's quick. I hate doing mountain climbers though, they're the worst.
Fiona @Get Fit Fiona recently posted...What I Ate Wednesday: Oranges and ApplesMy Profile

    aelicatese
    Reply February 5, 2015

    Haha they have been a struggle for me lately too!

Nora @ 2 Generations Running
Reply February 4, 2015

That sounds like a great, sweaty workout! I love adapting workouts I find online to meet my needs/abilities. :)
Nora @ 2 Generations Running recently posted...Tips for Traveling to a RaceMy Profile

    aelicatese
    Reply February 5, 2015

    Me too- it is always fun to change it up and make it your own :)

Angelena Marie
Reply February 4, 2015

This workout sounds intense! I'm definitely going to pin and try it out! I love my gym boss timer and use it for all my tabata workouts!
Angelena Marie recently posted...No Equipment At Home Workout + Wild Workout Wednesday Week 5My Profile

    aelicatese
    Reply February 5, 2015

    Love the gymboss- it is so useful for so many kinds of workouts!

Nicole @ Fitful Focus
Reply February 4, 2015

This looks like an awesome workout! Get it get it!
Nicole @ Fitful Focus recently posted...Need For Speed Treadmill WorkoutMy Profile

    aelicatese
    Reply February 5, 2015

    Awww yeaaah!

Marcia
Reply February 4, 2015

Oooh this one looks like a burner for sure! I'll try it!
Marcia recently posted...What’s Not In Your Bag?My Profile

    aelicatese
    Reply February 5, 2015

    Let me know what you think! :)

Lauren @ Fun, Fit, and Fabulous!
Reply February 4, 2015

This workout looks like a butt kicker! I can't wait to try it!
Lauren @ Fun, Fit, and Fabulous! recently posted...Workout Wednesday - What's in my gym bag + A Leg Burning Workout!My Profile

    aelicatese
    Reply February 5, 2015

    Yay! Hope you enjoy! :)

Angie @ A Mother's Pace
Reply February 4, 2015

I love total body workouts as well. I just finished a killer circuit from Jillian Michaels this morning.
Angie @ A Mother's Pace recently posted...Quick Strength for RunnersMy Profile

    aelicatese
    Reply February 5, 2015

    I did a Jillian Michaels workout once or twice before and it was hard!!!

Renee @ Bendiful Blog
Reply February 4, 2015

I always like a solid :30 work :10 rest. This looks like a good one!
Renee @ Bendiful Blog recently posted...Music and a Slammin’ Spin WorkoutMy Profile

    aelicatese
    Reply February 5, 2015

    Thanks, Renee! :)

Dannii @ Hungry Healthy Happy
Reply February 4, 2015

Noooooo, not burpees! I am working really hard at doing a pull-up at the moment.
Dannii @ Hungry Healthy Happy recently posted...Comment on Feta, Red Pepper and Avocado Frittata by DanniiMy Profile

    aelicatese
    Reply February 5, 2015

    I'm working on my pull ups too- is it weird that I love them?

Sam @ PancakeWarriors
Reply February 4, 2015

Oh this looks KILLER!! Awesome workout, Pinning! I have to remember the hanging leg raises, I never think to do them in my intervals
Sam @ PancakeWarriors recently posted...Mocha Cookie Protein SmoothieMy Profile

    aelicatese
    Reply February 5, 2015

    I seem to forget them too unless I write them in beforehand! Killer exercise though :)

Sujatha
Reply February 4, 2015

Awesome workout. It looks quite intense with those plyo lunges in :)
Sujatha recently posted...What's in my gym bag !!My Profile

    aelicatese
    Reply February 5, 2015

    It is but you could modify it easily :)

Sue @ This Mama Runs for Cupcakes
Reply February 4, 2015

That looks TOUGH! I need to use my gymboss more often!
Sue @ This Mama Runs for Cupcakes recently posted...#Take The Leap: 30 Days of Yoga ChallengeMy Profile

    aelicatese
    Reply February 5, 2015

    I LOVE my gymboss... I seriously use it for everything! :)

Aimee
Reply February 5, 2015

Love this workout! I'm pinning it so I can add it to my cross training rotation! Thanks for hosting the link up!
Aimee recently posted...Cross Training – 2 Moves to Make You a Stronger RunnerMy Profile

    aelicatese
    Reply February 5, 2015

    Yay! Let me know what you think :)

      EVL Nutrition
      Reply July 20, 2015

      Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.

Jess @hellotofit
Reply February 5, 2015

I rarely isolate muscle groups, anymore. I love doing total body workouts, or at least splitting it into upper and lower body. I'm not training for a figure competition or anything, so working ALL the muscles of the upper or lower body is more efficient and helps me get sweater ;) thanks for sharing!!
Jess @hellotofit recently posted...Simple desk STRETCHES: Part 2My Profile

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    Reply June 25, 2015

    Exercise is one of those rare things where the hype actually meets reality. Next to not smoking, getting regular physical activity is arguably the best thing you can do for your health. Any amount of exercise is better than none. The more you get, though, the better. And remember: Cutting back on television-watching and other sedentary pastimes is just as important as becoming more active.

      EVL Nutrition bodybuilding Pre Workout ENGN
      Reply July 8, 2015

      Exercise is one of those rare things where the hype actually meets reality. Next to not smoking, getting regular physical activity is arguably the best thing you can do for your health. Any amount of exercise is better than none. The more you get, though, the better. And remember: Cutting back on television-watching and other sedentary pastimes is just as important as becoming more active.

        Aluminum Ramps
        Reply August 31, 2015

        As your body adapts to exercise, you’ll need to push yourself more and more to get the same cardiovascular workout. Another way to know that it’s time to pick up the pace is if you see your weight or waist size start creeping up on you.

ENGN pre workout supplements
Reply October 19, 2015

The benefits of nutritional supplements depend on your diet in combination with the special needs your body has.

    wheelchair ramp design
    Reply October 26, 2015

    If you have only 30 minutes to do either weights or cardio, do cardio. Why? I don't like speed training with weights. Personal preference. And more rest usually equals more strength.

      Chairlift Manhattan
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Reply November 18, 2015

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EVL BCAA energy
Reply November 22, 2015

A proper workout is still the best supplement you need. Workout supplements are just for assistance.
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pure oxygen system
Reply January 5, 2016

A good oxygen breathing after an exercise really strengthens your lungs too.

Megan
Reply January 15, 2016

Hallo there Aelicatese, hope your new year 2016 is a great one. I am a workout freak and the more I do it, the more I want to do it. I must also admit that I love the plyo lunges. Thanks a lot for the share.

Megan

ryan percy
Reply February 29, 2016

Amazing workout i just did it,after taking a small nap after work :) feels good.

EVL ENGN
Reply April 5, 2016

Slim those fats and get the body you want by some diet supplements you'll need when working out.
EVL ENGN recently posted...VitaMode TrialMy Profile

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