Mrs. Fit Fat Be Gone WOD

 

 

Fat Be Gone WOD

 

****Use proper form and brace your core to prevent injury, make sure to choose your weight according to your fitness level or even use no weight!!!!

 

Also if you don't understand the terms or description, please look up the exercise and practice before taking it to the gym. Be careful and go lighter till you get the proper form.

 

 Try for 2-3 rounds, resting 30 sec between exercises and resting 1-2 min after 1 round.

 

 

KB or DB Jump Squats:

 ( Hold weight with both hands between legs and press from your heels, jump up in same place) X8

 

KB or DB Swings:

(Hold weight with both hands, squat and swing weight in front of you like a front shoulder raise) X8

 

KB or DB Head Cutters:

(Hold weight with both hands and circle the weight behind your head and around from one side to the other alternating directions) X8

 

Half Turkish Get Up:

(Lay on the floor, bend one knee and same side arm hold weight. The other leg is straight and use the other free arm to help you lift your body up off the floor) and  X8 each

 

DB Burpee:

 ( hold two DB in hands whole time, even during push up part) X8

 

Renegade Row:

(Start in plank position with DB or KB under your hands. Then alternate rowing each arm) X8

 

Clean and Press:

(Bar upright row, then flip bar and press overhead) X8

 

DB Pull over:

(Lay down and hold weight overhead with slightly bent elbow use lats to pull the weight towards your belly) X15

 

Bike X 3 min. 

 

Side plank walk:

 (plank position walking hand to hand, foot to foot) X 12

 

Broad Jump:

(Stand with legs slightly bent and jump as 2 feet or so in front of you landing on both feet. Use your arms to propel yourself forward) X 12

 

Sprinters Sit up:

(Lay on floor with body extended. Crunch body up like full sit up, but bring opposite arm and knee up together. Alternate sides) X8 each side

 

 

 

Reference: Similar workout from Pureworkoutslc.com