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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.

Join the discussion 14 Comments

  • Dez says:

    Awesome workout.I can’t wait to try this:)

  • dimpal patel says:

    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!!!

  • dimpal patel says:

    EXCITED, sorry

  • Jen Trudel says:

    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!!

  • Nurse4peace says:

    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!!

    • Anna says:

      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

  • Sarah says:

    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.

  • Mattie says:

    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.

    • Anna says:

      Absolutely! Perfect way to modify for your current fitness level. 🙂
      All the best!
      Anna, CPT, FF Specialist

  • karen says:

    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?

    • Anna says:

      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

  • Karen says:

    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!

  • Mary says:

    Did this workout as part of my cardio day today. Great workout. Hard, but grear. Thanks.

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