'Hurricane' Bodyweight Home Transformation Workout
News Flash......
You can't get to a gym....
You don't have time to workout....
You don't know where to start when it comes to training....
You are stuck in a plateau....
The results that you saw early on in your programme have now stopped....
You've spent years doing ab exercises to burn tummy fat and just realised it was a waste of time....
Whatever your reason for not losing weight, inches or having the body shape that most over 30's men and women crave, i'm here to tell you it can be achieved and all from the comfort of your own home.
When it comes to improving your fitness and fat loss you need to train smart and not only that you need to be prepared to put in the work, adjust the diet to fall in line with the training (basically eat a more healthy diet) and be consistent with your training.
Never fear though JB is here with a hurricane workout....
Why is it called a hurricane....
A hurricane is a short burst of energy that creates a massive metabolic effect on the body.
In this case the devastating effect is making long lasting change to your fitness and figure.
So let's get started with the hurricane.
This hurricane lasts for 9 rounds....
Round 1 - 3:
Press Ups x 30 seconds
Rest x 10 Seconds
Squats x 30 seconds
Rest x 10 seconds
Forward Plank x 30 seconds
Rest x 10 seconds
Shuttle Run x 30 seconds (you need a 5m jog/run area, lay out 2 cones 5m apart and run/jog between the cones for the 30 secs)
Rest for 60 seconds in between rounds before moving on.
Round 4 - 6:
Lunges x 30 seconds
Rest x 10 seconds
Mountain Climbers x 30 seconds
Rest x 10 seconds
Inch worms x 30 seconds (watch demo vid >> https://www.youtube.com/watch?v=_tbODebxAAo
Rest x 10 seconds
Shuttle run x 30 secs
Round 7 - 9:
Burpees x 30 seconds
Rest x 10 seconds
Side plank (r) x 30 seconds
Rest x 10 seconds
Side plank (l) x 30 seconds
Rest x 10 seconds
Shuttle run x 30 secs
Training this way ensures that:
A) You're getting a full body workout that trains multiple muscles at one time, no more trying to spot reduce..... millions of crunches will not give you a 6 pack or burn fat!!!
and
B) Your calorie burn lasts 24 - 48 hours post workout. An example: Imagine jogging for 1 hour and your total calorie burn is let's say 600 calories, when your heart rate gets back to normal which won't be long then about 700 calories will be all that you have burned....
Not bad not bad
Now after training at intensity like the hurricane workout above does you place your body into oxygen debt or something known as EPOC (easily googled) or the afterburn, which means you will still be burning calories 24 - 48 hours after the workout has finished depending on how hard you went in training.
So the workout may have only lasted 20 minutes and burn't 400 calories but the afterburn carries on so potentially your total calorie burn for that one workout could hit 1600+.
Not a bad return on investment wouldn't you say?
If you use a resistance interval type training method a couple of times a week, over 4 - 6 weeks you'll see and feel some real changes.
Have a go at the hurricane workout and let me know how you get on
Jason
Coach @ KEBOfit
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