Get beach body ready...

BURN it OFF

This workout is designed for athletes and or advanced exercisers who are looking to change up their routine and challenge their body at the gym.

Should you experience any pain, feel faint, dizzy or sick at any point during an exercise, stop the exercise.

Warm-up

Warm up for 5 minutes on bike, treadmill, elliptical or stair master machine.

Starting with the abs, complete each exercise one time thru until you’ve completed the entire abs and strength training circuit; repeat two more times all the way thru starting with the abs.

Abs

20 - Traditional crunches

20 - Accordian crunches

10 - Medicine ball rotations (10 each side)

Side Bridge – hold for 60 seconds each side

20 – Swiss ball superman

Strength Circuit (do not rest more than more 30 seconds between exercises)

12 – Squats, using smith machine with light/medium weights

12 – Barbell bench press using light to medium weights

10 – Reverse push-ups using smith machine, over hand grip

10 – Military shoulder press using bosu ball (blue dome face down)

12 – Side lunges using medium dumbbells (12 each leg)

10 – Bench step up with knee drive (10 each leg), using light dumbbells

12 – Tricep bench dips

12 – Barbell dead lifts, using medium weights

12 – Bicep curls using light to medium weights

12 – One legged cable bench kick backs

REPEAT entire circuit 2 more times

DISCLAIMER: This information reflects the opinion of our experienced professionals and should not be interpreted as medical advice. Consult your doctor before beginning any diet or fitness program.

1. I the consumer I recognize that exercise requires physical exertion, which may be strenuous and may cause physical injury, and I am fully aware of the risks and hazards involved.

2. I understand that it is my responsibility to consult with a physician prior to
performing any exercises or workouts. I represent and warrant that I am physically fit and I have no medical condition that would prevent me from doing this workout.

3. In consideration of this workout provided by redtangerine I agree to assume full responsibility for any risks, injuries or damages, known or unknown, which might incur as a result of this workout.

4. I knowingly, voluntarily and expressly waive any claim I may have against redtangerine and or its owner, employees, contractors and subcontractors for injury or damages that I may sustain as a result of participating in the program.

5. I, my heirs or legal representatives forever release, waive, discharge and
covenant not to sue redtangerine and or its owner, employees, contractors or subcontractors for any injury or death caused by negligence or other acts.

If you feel sick, dizzy or faint at any point during this workout, it’s important that you stop working out.

It’s important to warm up before doing any exercise or workout and stretching after you’ve completed your workout.