Workout Routine:
Burpee 10 Reps
Box Jump 10 Reps
Walking Lunge 10 Reps
Jump Squat 15 Reps
Hip Raise 20 Reps
Bicycle Crunch 20 Reps
Complete a Total of 5 sets.
Workout Routine:
Burpee 10 Reps
Box Jump 10 Reps
Walking Lunge 10 Reps
Jump Squat 15 Reps
Hip Raise 20 Reps
Bicycle Crunch 20 Reps
Complete a Total of 5 sets.
Awesome workout.I can’t wait to try this:)
I was tired after watching it!! I’m going to start at 3 and work up to 5! But I am EXITED to try it!!!
EXCITED, sorry
so awesome… AND YOU Are LOOKING AMAZING Girl 😉 Keep these type of workouts coming PLEASE… And seeing that you are now One BUSY MOMMA wanting to stay and get in INCREDIBLE shape… Do you think maybe u could maybe start filming a 20 minute kickass workout for us busy moms who want to get our kickass workouts in get incredble results?? That would be AMAZING!! I saw someone comment on this yesterday and thought it was such an AWESOME Idea… Thanks For Everything you do Flavia!! Love you girl!!
Any suggestions for alternate to burpies and other exercises that hurt my knee. I played tennis from Jr high to university. I haven’t had surgery and don’t need it but right knee hurts with certain exercises. I work critical care and lots of heavy lifting and always on my feet. Please advice. Your workouts rock!!
You could just do push ups, without the burpee, as not to strain your knee. Since it is in with all of the other exercises you will still get a fantastic, heart pumping workout. 🙂
All the best!
Anna, CPT, FF Specialist
I know most will tell me to wait but I’ve spent two years stopping my workout regime because of this. I’ve had four c sections in four and a half years, the last was two years ago. I’ve tried workouts and was good to go until I got to abs or anything that really engages them. I finally decided that it was more than just weak an muscles and went to the doctor. She found a lump and I have an ultrasound appt and waiting on my mri appt. Is there any exercises I can do that will allow me to workout the rest of my body with minimal stress to my lower abdomen area? Please I really would like to continue working out, when I have to stop its discouraging and extremely hard for me to start again. All I can think is what’s the point, I’m just going to have to stop again.
Can I modify burpee without pushups just doing 5 to start and work up to 10 with pushups? They kill my legs Fab workout great website. This is great to do instead of running which I do at present. Keep it up Flavia.
Absolutely! Perfect way to modify for your current fitness level. 🙂
All the best!
Anna, CPT, FF Specialist
Is there any way to do pushups without hurting the neck and shoulder (old injury) I want to ork myself up to many more pushups but it hurts, for now I did the burpees without pushup – any rest between sets?
Hi Karen,
If it hurts I would advice not doing it. You could try doing them from your knees or a table (hands on the table, feet on the floor.) You may also want to see a chiropractor, ART, or MAT therapist to help relieve tension in your neck and shoulder. Rest for 30 – 60 seconds between sets.
All the best!
Anna, CPT, FF Specialist
This workout was a lot harder than I thought. It took all of my effort to complete the 5th set. Dripping in sweat, but feeling great!
Did this workout as part of my cardio day today. Great workout. Hard, but grear. Thanks.