COVID has made it hard to do two things…

1. Go to the gym
2. Find any at home gym equipment

As you know, I am ALL about making NO EXCUSES and doing the best you can with whatever you have! You can still get an AMAZING workout using only bodyweight, so I am here to teach you how to build your own burner in minutes! Burners are quick workouts that can be done from the comfort of your own home!

The foundation of a complete full-body burner consists of 7 different things. 6 foundational movement patterns and 1 cardio accelerator.

Lets start with the 6 movement patterns:

1. Squat
2. Hip hinge
3. Lunge
4. Push
5. Pull
6. Core

These are 6 foundational movement patterns that every single person walking the earth should be able to develop and master. And yes, I mean everyone.

If your training is blatantly disregarding one of these core movement patterns, you’re not only placing your results at risk but also your long term orthopedic health and wellness. Simply put, no program is complete without training each and every one of these patterns.

Let’s talk cardio acceleration!

Cardio acceleration refers to doing intervals of cardio (usually 30-60 seconds) in between sets of resistance exercises. For example, this is why you will see my burners consist of 30 seconds of squats followed by 30 seconds of high knees before taking your rest. Cardio between sets not only helps you burn fat faster, but it always helps aid in muscle recovery (meaning you won’t be as sore for as long.) By adding in these exercises you actually increase blood flow to the working muscles, which delivers more nutrients like glucose and amino acids, as well as oxygen, to the muscles to help them recover better. Coincidently, delivering more nutrients, especially amino acids, to the muscles during workouts can help them grow (tone) and recover better!

Yes, there is a method to my burner madness and it is why my clients see such incredible results in such a short period of time!

So, let’s get on to the fun part…actually building your own burner! I am here to make this AS EASY as possible!!

Below I will be listing each of the 7 categories. In order to BYOB, all you have to do is select one from each category. At the bottom, I will list out an example so you can see EXACTLY how to structure your burner!

Each exercise will be done for 30 seconds followed by 30 seconds of your selected cardio acceleration exercise. After you completed your 60 seconds of work, you will take a 30-second or 60-second break (this is determined by your current fitness level) before moving on to your next exercise.

This burner will be completed like a circuit, moving from exercise to exercise. You will complete the burner 3-x through.

OK! LET’S DO THIS!

Squat:

• Bodyweight squat
• Wide squat with heel raises
• Wall sit
• Squat pulses
• Narrow stance squat

Hip Hinge:

• Glute bridge
• Kneeling good morning
• Standing good morning
• Deadlift (use water bottles or jugs for added weight)

Lunge:

• Walking lunge
• Reverse lunge
• Side lunge
• Split squat
• Reverse lunge + knee up

Push:

• Knee push up
• Full pushup
• Incline pushup (Full pushup done with hands elevated on box or couch)
• Chair dip
• Uneven pushups

Pull:

• Superman’s
• Back fly (using water bottles or 2 items of even weight)
• Rows (using water bottles or 2 items of even weight)
• Bird dogs

Core:

• Plank
• Curl up crunch
• 90 degree crunch
• Hollow body hold
• Alternating toe touches

Cardio Acceleration:

• High knees
• March in place
• Butt kicks
• Mountain climbers
• Air Jump rope

 

Alright! Now it is time to put everything together and BYOB! I have written out an example below to help you design your first burner!!

Example 1:

Bodyweight squat (30 seconds)

March in place(30 seconds)

REST 30 sec – 60 sec

Kneeling good morning (30 seconds)

March in place(30 seconds)

REST 30 sec – 60 sec

Walking lunge (30 seconds)

March in place(30 seconds)

REST 30 sec – 60 sec

Uneven pushups (30 seconds)

March in place(30 seconds)

REST 30 sec – 60 sec

Superman (30 seconds)

March in place(30 seconds)

REST 30 sec – 60 sec

90 degree crunch (30 seconds)

March in place(30 seconds)

REST 30 sec – 60 sec

Complete 3-4x through!

 

SEE! It is easy as pie to build your own burner and start CRUSHING those goals! All you need is some determination and drive because I have given you NO EXCUSES!!!!

If you don’t know how to do some of these exercises – all demonstrations can be found on my YouTube – please subscribe 🙂

https://www.youtube.com/channel/UC46Y3NqdDCO6DMULG6G69PA

NO FREAKING EXCUSES!

xoxo,

Lorelle