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Bucket of Sweat: A Fat Burner for the Brave

28 min · Abs, Cardio, Legs, Shoulders
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Rope Jumping / Jump rope / Skipping

Rope Jumping / Jump rope / Skipping

200reps
Start out with 200 skips, complete them as fast as you can and then jump onto the next exercise without resting!

Primary muscle group(s):
Calves, Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
  1. Hold one rope end in each hand out to your sides with the middle of the rope behind you.
  2. Keep the rope ends even with your hips.
  3. Rotate your wrists to swing the rope up over your head.
  4. As the rope  swings down in front of and towards you, jump over the rope with both feet.
  5. Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

 You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.

Two-Arm Kettlebell Squat Swings

Two-Arm Kettlebell Squat Swings

50reps
60sec rest
50 reps using a 12.5 lb kettlebell/dumbbell, minimum! Use a swinging momentum to get it up! Rest once complete.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Hold a kettlebell with both hands in an over hand grip.
  2. Stand straight, with your legs slightly wider than shoulder width apart.
  3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
  4. Keep your back arched and your head facing forward.
  5. Let your arms hang loosely.
  6. Swing the kettlebell back between your legs while exhaling.
  7. In an explosive movement, force the kettle forward and back up in front of you, above head height by thrusting forward with your hips and rotating your shoulders.
  8. Continue for the desired number of repetitions or time.

Cardio – Running / Jogging / Treadmill

Cardio – Running / Jogging / Treadmill

400 meter sprint. Try to hit 400 meters in under 2 minutes. Once compete rest for 90 seconds.

Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Dumbbell Squat Clean and Press

Dumbbell Squat Clean and Press

50reps
60sec rest
Get the full clean-and-press action going! From ground to roof! Use at least 8 lb per hand!

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
  • Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
  • Repeat.

Cardio – Running / Jogging / Treadmill

Cardio – Running / Jogging / Treadmill

400 meter sprint. Jump on the treadmill and go again, 2 minutes! Once complete rest for 90 seconds.

Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Battle Rope Squatting Alternating Waves

Battle Rope Squatting Alternating Waves

100reps
60sec rest
That's 50 per arm, lift it up and slam it down. Use dumbbells if no ropes available! Rest only when done!

Primary muscle group(s):
Abs, Quadriceps, Shoulders
Secondary:
Biceps, Glutes & Hip Flexors, Hamstrings, Upper Back & Lower Traps
  1. Holding a battle rope in each hand, bend at the knees and drive the hips back while you maintain a tight core.
  2. From this squat position, bring the left rope up as you move the right rope down.
  3. Immediately, bring the right rope up and move the left rope down.
  4. Keep repeating this alternating motion while remaining in the squat position.

Burpees / Squat Thrusts

Burpees / Squat Thrusts

25reps
60sec rest
Finish these as fast as you can with minimal rest!

Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  5. Complete 1 full push up.
  6. Jump your feet forward to just behind your hands.
  7. Use an explosive motion to push through your heels and return to the start postion.
  8. Repeat.

Plank

Plank

120secs
120 total seconds must be completed. Even if that means taking short breaks. No rest once complete.

Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

 For extra balance training and core strengthening, you can lift one arm or leg.

Cardio – Running / Jogging / Treadmill

Cardio – Running / Jogging / Treadmill

Your final 400 meter sprint, get to it and make it your fastest!

Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

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