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Best Morning Workout

Best Morning Workout

Great Workout to include in your routine!

Lateral Jump

Burns: 110 Calories in 15 minutes

How To: Using a jump rope or imaginary line, jump back and forth as high as you can from side to side bringing the knees as high off the ground as though jumping over a bench.

Muscles Used: Hamstrings, Quadriceps, Glutes, Calves and Core. 

This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.


Join the discussion 12 Comments

  • Linda says:

    Thanks flavia!! For max results, How many reps? Or do we do it for time??

  • NK says:

    Hi Flavia,

    I absolutely love the exercises you post. I was wondering if there is anyway you could include the amount of reps on the image so your readers know how many times they should be doing each exercise. I think it would be super beneficial.

    Thanks so much! Love your blog!

  • Heather from London says:

    Great exercise Flavia!

  • Heather from London says:

    Great exercise Flavia!

    • Heather from London says:

      Great exercise Flavia!

      • Heather from London says:

        Great exercise Flavia! Would incorporate that into my cardio.

        However, as I’m building muscle stage before the shredding stage, how many time a week should I do cardio without losing the muscle I’m building?
        Actually, what is the best cardio to do to not lose the muscle I’m building? I’m thinking skipping, spinning and jogging? Am I right?

        Congrats on the baba

        • Anna says:

          Hey Heather,
          You can do 3, 20 min HIIT sessions per week. Any type of cardio you like is great, sprints, stairs, elliptical, bike, skipping, plyo’s, etc. 🙂
          All the best!
          Anna, CPT, FF Specialist

  • Jennifer says:

    I am still waiting on my shipping confirmation after 2 weeks of placing my order. I also cannot log on to the services I paid for because it says it has been disabled by the company.

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