Workout #3: Body Freakin' Blast

Click to enlarge if you need hints on any of the movements in this workout.

This workout will definitely test your willpower...DON'T CHEAT! Meaning, push yourself as hard as you can. It's easy to say, "Eh, I'll just do three sets..." That's what a wimpy person would say. If you physically can NOT complete all the sets, do as much as you possibly can. Your body will feel SO good when you're done.

Also, in this workout, you will find a combination of upper and lower body in each set. I did this workout this morning and it took me almost an hour to complete the whole thing. Add a good 30-minute cardio workout, and you just gave your body a big, fat (or I guess you could say skinny) gift.

Note: PLEASE leave a comment and let me know if any of these movements are unclear. I realize I may be introducing some new stuff, but I'm too lazy to write a description if everyone knows how to do all of the moves. Thanks for reading!

A. Walking Lunges + Shoulder Press:

4 sets of 12 for Set A...

1. 12 Walking Lunges, pause where you are, 12 shoulder presses

2. 12 Walking Lunges, pause where you are, 12 Y shoulder presses

3. 12 Walking Lunges, pause where you are, 12 front shoulder presses (facemask)

4. 12 Walking Lunges, pause where you are, 12 upright rows

(If you're not feeling this in your shoulders, you need to up your weight...like from 5 lb to 8 lb)

B. Lunge Kicks + Scissors:

4 Sets of 12 for Set B...

1. 12 Lunge Kicks (rt. side), scissors for 12 counts

2. 12 Lunge Kicks (left side), scissors for 12 counts

3. 12 Lunge Kicks (rt. side), scissors for 12 counts

4. 12 Lunge Kicks (left side), scissors for 12 counts

C. Squats + Back

3 Sets of 16 for Set C...

1. 16 Wide Squats, 16 Back Flies

2. 16 Close Squats, 16 Back Flies

3. 16 Step Squats, 16 Back Rows

D. Plie Squats + Biceps

4 Sets of 16 for Set D...

1. Basic Plie Squat with basic bicep curl for 16 reps

2. Pulse Plie Squat with side bicep curl for 16 reps

3. Alternating Plie Squat with hammer curl for 16 reps

4. Basic Plie Squat with W mirror curl for 16 reps

E. Chest

3 Sets of 16 for Set E...

1. Lying Bench Press for 16 counts

2. Slow Lying Bench Press for 16 counts (lower for 2, raise for 2)

3. Sitting Chest Press for 16 counts (like a chest press machine)

F. Calves

3 Minutes...Don't let your heels touch the ground

16 up + downs

8 pulse at the top

16 up + downs for 2 counts each

8 pulse at the top

16 up + downs

8 pulse at the top

16 up + downs for 2 counts each

8 pulse at the top

G. Chest AGAIN!!

3 Sets of 16 for Set G...

1. 16 pushups, bring right hand to left wrist at the top of each pushup

2. 16 pushups, both hands on the floor the whole time

3. 16 pushups, bring left hand to right wrist at the top of each pushup

H. Triceps

4 Sets of 16 for Set H...

1. Overhead Raise for 16 reps

2. Tricep kickbacks for 16 reps

3. Tricep dips for 16 reps

4. Tricep pushups for 16 reps

I. Abs (AND THEN YOU'RE SO DONE!)

1. Oblique twists - 2 sets of 12

2. Basic crunch - 16

3. Reverse Crunch - 2 sets of 12

4. Basic crunch - 16

5. Plank - 1 minute