[WOTM, 07/2015] SHRED UP Your Body Outdoors With The Bodyweight Hyperburner Workout Circuit
We adore the gym and love crushing weights just as much as anyone. It’s basically a second home. But let’s get serious for a second — it’s July and it’s GORGEOUS outside. Spending hours in a dark, enclosed space—especially if you’re chained behind a desk all week—is borderline torture.
Plus it’s less-than-ideal for your tanning game.
Instead of bleeding focus, wishing you were sprawled out on a sultry beach or chilling poolside, take your workout talents outside, tear off your shirt like Magic Mike, and get the best of both worlds.
To push your ass into the great outdoors, we’ve concocted July’s WOTM: The Bodyweight Hyperburner Workout Circuit — a hyper-fast, hard-hitting, BEAST of a workout routine that requires nothing more than your own body, a little open space, and the fancy nature-drenched backdrop of your choice.
Think of it as a grab-and-go, adaptable workout plan that’s capable of destroying your entire body in an hour flat, regardless of what terrain you’re working with. Hell, you can even do it in a hotel room.
The end result is a body-dropping tsunami that infuses elements of HIIT, bodyweight resistance training, supersets, and core training to knockout muscles—including the upper body, abs, and legs—build explosive power and aerobic fitness, scorch fat, and construct a body that’s capable of withstanding any onslaught that’s thrown at it.
It’s also a killer Tough Mudder training tool.
Don’t underestimate it. It will rock you. We promise.
[WOTM 07/2015] The Bodyweight Hyperburner Workout Circuit
The Bodyweight Hyperburner Workout Circuit is a full-body routine comprised of 3 mini workout circuits, each of which is stuffed with 5 exercises. Burn through every exercise in the circuit as fast as possible, minimizing rest as if it’s one large superset.
- Rest 2-3 minutes in between each circuit and then repeat the cycle — you’re doing all 3 circuits three times.
- Your end goal: improve your end-to-end time every single workout.
Hit up a beach (sand sprints, baby!), your backyard, a local park, or really anything that can serve as a sweat-drenched battleground and get to work.
Toss on the turboboosters. RAWRRRRRRRRRR.
- 1. Burpees — 20 reps
- 2. Planks — 90 seconds
- 3. Side Planks — 45 seconds/side
- 4. Ab V-Ups — 15 reps. Try to touch your toes at the top of each rep.
- 5. Push Ups — 30 reps or failure
REST 2-3 MINUTES
- 1. Jumping Jacks — 75 reps
- 2. Jump Squats — 50 reps
- 3. Jumping Lunges — 30 reps. Try to keep the movement fluid. Jump lunge with the left foot forward and immediately repeat the movement with the right foot forward.
- 4. HIIT Shuttle Sprints — 20 yards, 10 sprints. Mark off an area that’s roughly 20 yards long. Sprint each shuttle back-to-back 8 times without any rest.
- 5. Diamond Push Ups — 20 reps or failure
REST 2-3 MINUTES
REPEAT CYCLE 2 MORE TIMES
ELLO ELLO I'm Bryan DiSanto.
I'm the Founder & Editor-in-Chief of Lean It UP
, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid
, and all-around fitness junkie.
I also contribute to Men's Health Magazine
When I'm not working on my abs (or somebody else’s), whipping up avocado roses
and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Snapchat (BRYDISANTO)
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