Uploaded February 2017 | Updated September 2026, 5 hours ago

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700 Calorie burn workout that incorporates strength training, cardio, booty burnout, core burnout and burpees :)

Just in case you're jonesing for more of my workouts ;)
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THE WORKOUT:

Section 1: Warmup + Cardio (50:10)
1) Jumping jacks
2) squat and twist
3) bird-dog
4) glute bridge
5) pendulum lunge + switch
6) side lunge into plank
7) prisoner squat jumping jacks

Section 2: Upper Body AMRAP (7 minutes)
1) bicep curls - 12 reps
2) tricep dips - 10 reps
3) army press - 10 reps
4) SA row - 10 reps

Section 3: Cardio (50:10)
1) jugglers
2) speed skaters
3) 2 plank hops, 1 tuck jump
4) fast feet
5) plank jack w/ shoulder tap
6) toe touch jacks
7) hop over weight 6x, 10 mountain climbers

Section 4: Lower Body (50:10)
1) goblet squats
2) squat jumps
3) step up, lunge back (right leg)
4) step up, lunge back (left leg)
5) switch lunges
6) SL hip thrust (right leg)
7) SL hip thrust (left leg)

Section 5: BURPEES (50:10)
1) star burpees
2) plank row burpees
3) pike pushup/regular pushup burpees
4) frog burpees
5) tricep burpees
6) 180 degree burpees with tuck jump
7) squat jump pushup burpees

Section 6: Booty Burnout (50:10)
1) glute kick backs (right leg)
2) glute kick backs (left leg)
3) laying leg lift (right leg)
4) laying leg lift (left leg)
5) squat and leg lift (right leg)
6) squat and leg lift (left leg)
7) elevated plank glute raises

Section 7: Core Burnout (50:10)
1) knee-in sliders
2) side plank (right side)
3) pike sliders
4) side plank (left side)
5) russian twist
6) baby plank walk with sliders
7) V HOLD