The Calory Crushing Workout

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The workout: Complete the three missions, or sets of activities, beneath all together. Amid every mission, accomplice one will perform the first practice for the proposed number of reps while accomplice two performs the second work out. When accomplice one finishes the reps, switch places with your accomplice. At the point when accomplice two finishes the second work out, then rehash the mission two more times. In the wake of finishing the first mission, rest for two minutes, and proceed onward to the following.

            TASK: 1                             

Exercise 1: Curtsy Lunge

Begin in a standing position (A). Take a large step back with your right foot, and cross it behind your left foot. Lower yourself down until your knee is bent about 90 degrees (B). Keeping your knee over your toes, push through your left heel to rise back to a standing position. Switch legs, and repeat. That's one rep. Do 30 reps. That's one round. Complete three rounds.

Exercise 2: Plank

Begin kneeling on all fours. Rest elbows on the ground, and lift your knees so that only your elbows and toes are touching the ground. Keep your elbows directly beneath your shoulders, and fully extend your legs. Squeeze your glutes, and draw your belly button in toward your spine. That's one round. Complete three rounds.

 TASK: 2

Exercise 3: Single Leg Hip-Ups

Begin lying on your back with your knees bent and your feet flat on the floor (A). Push through your left heel as you raise your right foot and butt completely off the floor. Focus on driving your right knee straight up (B). Once you hit the top of the move, lower back down to the starting position. Then, perform the move on the other side. That's one rep. Do 30 reps. That's one round. Complete three rounds.

Exercise 4: Mountain Climber

Begin with both hands on the ground, shoulder-width apart, with your left leg fully extended back behind you and your right bent with your foot planted beneath your torso (A). Keeping your abs tight, jump to switch your feet as fast as you can. Land gently with the opposite foot forward (B). That’s one rep. As soon as your feet touch down, jump quickly to switch them agaiN. That's one round. Complete three rounds.

TASK: 3

Exercise 5: Air Squat

Begin in a standing position with your feet shoulder-width apart and toes pointed slightly outward (A). Keeping your weight on your heels, bend your knees and lower downward until your hips are just below your knees. Reach your arms out straight in front of you for balance as you lower (B). Drive upward through your heels until you reach the starting position. That’s one rep. Do 15 reps. That’s one round. Complete three rounds.

Exercise 6: Burpee

Begin standing with your feet shoulder-width apart. Squat down, and place your hands on the ground just inside your feet (A). Jump back into a plank position (B). Perform a pushup, and jump your feet back up to the outside your hands and jump up with your hands overhead (C). That’s one rep. Complete three rounds.