My Monday 40min Fat Burning Workout!!! 14 April 2014

I do the Super Circuit (with the lights) 40 seconds of exercise and 15 seconds rest (full body workout)

Each muscle group gets worked 3 times in this session. After each exercise, there is a 15 second break, followed by 40 seconds of High Intensity Cardio...

Here we GO!

Running up & down step 40 sec
15 sec break
18kg dumbell lunges 40 sec
15 sec break
Skipping 40 sec
15 sec break
18kg dumbell step ups (onto a bench)
15 sec break
Jumping jacks 40 sec
15 sec break
TRX Single leg squats 40 sec on each side

Running up & down step
Peck fly's
Skipping
Push ups
Jumping jacks
TRX Push

Running up & down step
18kg Standing Supernated Dumbell Curls
skipping
Single Arm TRX Bicep curls -  40 sec each side
Jumping jacks
5kg supernated dumbell curls ( fast)

Running up & down step
Calve raises 20kg dumbells
Skipping
Calve raises 20kg dumbell
Jumping jacks
Calve raises

Running up & down step
16kg dumbell seated shoulder press 
Skipping
12 kg kettle bell shoulder press
jumping jacks
TRX - reverse peck fly's (lateral deltoids)

Running up & down step
18kg tricep kick backs
Skipping
TRX Tricep press
Jumping jacks
Tricep dips

Running up & down step
Single arm bent over rowing 18kg dumbell
Skipping
TRX Rowing
Jumping jacks
12 kg standing bent over dumbell rows (both arms @ the same time)

Abs...