The Firm and Burn Workout
Strength and cardio exercises in one workout to help you lose 10 pounds in four weeks.
-Firm and Burn. Cross Jack - this move is just like a jumping jack, but you're crossing your arms and legs as you bring your arms down. Continue for 30 seconds to 1 minute. Single-Leg Balance - Remain in top position of entire move. When you lift your leg out to the side, try not to meet the other side. Do 10 reps, switch sides and repeat? Spidey crawl - Starting in full pushup position, you will be crawling across the floor staying as low to the ground as you can. Alternate crawling 2 steps forward and 2 steps back for 30 seconds. Lunge to Push-up - After you step forward into a lunge, go directly into a push-up. If you can't do the pushup, just hold the position for an extra count, then rise up and repeat with the other right. Do 10 reps, alternating sides. Make sure you focus on keeping your back against the wall, don't let your hip shift forward as you bring your leg out. That happens, if you're going too high. Do 10 reps, switch side and repeat? Pendulum - In a slight squat position, balance on 1 foot and then down and touch your grounded foot with your opposite hand and rise, raise your already lift leg forward. Do 10 reps, switch sides, and repeat. Crab-Walk Combo - Starting in a table top position - Walk across the floor for 4 steps and keeping your butt as high off the ground as you can, lift the one leg while you top the toes at the opposite hand, then switch sides. Continue for 30 seconds to 1 minute, then reverse the direction to start. Dive Bomber - Starting in an inverted V, lower your hips to the floor as you push your upper body forward and keep your chest up. Reverse the motion back in inverted V, never moving your feet in that position the entire time. Do 10 reps total. Rowing sit-Up. Roll your body over to your back side each time your belly up, hunch. Do 10 crunches, then reverse the direction and repeat.
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