W.O.D. (Workout Of the Day) - Week 4, Day 3

This is a timed interval fat burning workout.  This one will hit all parts of your body and get your heart rate up. 
Today is a 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.  Before we get to that, be sure to warm up.  You can do whatever you like but I suggest the following:

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

Here is the 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.

WORKOUT:

Dumbbell Pull to Press
Squat Jumps ( or Wall Ball, Jump Shots, etc)
KB Swing
Suicide Planks
Mountain Climbers with Push Ups

4 rounds, 40 seconds of work, 20 seconds of rest.

This workout sounds easy on paper, you will soon find that it is not.  You need to work as fast as you can through the 40 second intervals, but keep good form.  Don't go too heavy on the Dumbbells if you can't keep good form.  Start a bit heavier and then lower the weight if you find yourself slowing down too much.

I really can't do my workouts without my GYMBOSS Timer