Interval Circuit: "Bunny Burn"

After a week of Birthday treats and Easter feasting, I feel like the Easter bunny left more than just candy for me. I am totally feeling the extra slices of cake on my thighs, cookies on my arms, and candies, chips, and popcorn, everywhere else on my body. Needless to say, I needed to give myself a major sweat breaking workout! I like to call the following program "Bunny Burn" since I'm pretty sure I'm not the only one who ate too many "bunny gifts" and also because we'll be doing a lot of hoping like bunnies ourselves! hehe :P

Today's Workout:
  • LEVEL: Beginner-Intermediate
  • EQUIPMENT USED: Dumbbell, Jump Rope, & Interval Timer
  • PROGRAM STYLE: Interval Circuit
  • TIMER SET-UP: 10 Intervals, 1 Minute Each, No Rest 
  • TOTAL TIME: 20-30 Minutes

    • 1 Arm Shoulder press with Reverse Lunge (Right Side)
    • 1 Arm Shoulder press with Reverse Lunge (Left Side)
    • Jump Rope/Jumping in place/Jumping Jacks
    • Plank Row 
    • Jump Rope/Jumping in place/Jumping Jacks
    • T-Push up 
    • Jump Rope/Jumping in place/Jumping Jacks
    • 1 Arm Dumbbell Swing (Right Side)
    • 1 Arm Dumbbell Swing (Left Side)
    • Jump Rope/Jumping in place/Jumping Jacks 
  • HOW-TO: With timer set up to 10 Intervals, 1 minute each, complete 1 exercise as many times possible within 1 interval/1 minute. Once interval is completed move onto next exercise completing it in the same manner and continue until timer ends or all exercises have been completed. Rest for 1-2 minutes and repeat program an additional 1-2 times, having done a total of 2-3 rounds.
Learn The Exercises:
1 Arm Shoulder Press with Reverse Lunge
  1. Standing with feet hip-width apart, bring right arm up about ear level height, palms in, keeping elbows pointing down towards floor.
  2. With abs flexed and back straight, press right arm up above head while bringing right leg back into lunge. (As Shown)
  3. Return to starting position and repeat. Once the 1 minute interval is complete, switch sides and repeat.

Jump Rope / Jump In Place / Jumping Jacks

If you don't own a Jump Rope, don't know how to Jump Rope, or if Jumping Rope is too hard, you may do mini jumps in place or perform jumping jacks. Do as many jumps as you can in 1 minute.

Plank Row
  1.  Get into push up position with legs straight and hands on dumbbells, palms facing each other. Extend arms straight keeping abs tight and supporting self with toes.(If position is too hard to hold you may bring your knees down to floor as shown above)
  2. Bending the elbow, raise one dumbbell up to side of waist or upper hips squeezing shoulder blades together. Shift body weight to one side to keep balance.
  3. Lower dumbbell to starting position and repeat with other arm. Continue alternating arms until 1 minute is complete.

T-Push Up
  1. Starting out in the classic push up position, lower body right above floor then push yourself upward rotating body all the way so that right arm extends up and above head, palms facing out, fingers to ceiling. Your arms and body should form a T. (If position is too hard, keep knees on floor)
  2. Return to starting position then repeat, this time rotating to opposite side. Continue alternating sides for 1 minute.

1 Arm Dumbbell Swing
  1. Starting with feet placed wider than hips,hold a dumbbell with one hand, palms facing back towards you. While squatting down swing dumbbell between legs with arm completely straing, making sure to push hips back and not letting back round.
  2. With arms straight and dumbbell between legs, push hips forward swinging dumbbell to up to nose level as you stand. 
  3. Continue swinging dumbbell back and forth, after 1 minute switch hands and continue for another 1 minute.  

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