Fit Villains: Selfish, Shameless, Sassy, Fitness.

 I LOVE this workout! 

“Burn, Baby. Burn!” is an intense core and total body challenge. It’s very quick if you push yourself: most people will finish this workout in under 20 minutes.

It’s a GREAT workout on it’s own, but you can also use the circuit as a bonus burn after a cardio workout (do the circuit without the high knees, for 3 rounds). Use the right modifications for your level, and ALWAYS warm up before you start. 

You don’t need ANY equipment: a chair or bench will come in handy for the elevated crunch & cross, but is optional. 

Dig deep to move as quick as you can: set your bar high! Time yourself for all three rounds, breaks included, so you have a score to beat for next time.

If you’re more advanced or short on time, try the 16 Min. AMRAP version (as many rounds as possible). Set a timer for 16 minutes, and hustle hard to complete as many rounds as you can. Push hard! 2 rounds is about average. 3 rounds is difficult, but do-able! 4 rounds is HELLA fast.

Burn, Baby. Burn! Circuit

• 100 High Knee Runs (R + L = 1 rep)
• 10 Deadman Crab Toe Touches
• 10 Squat & Kick
• 20 Runners Lunge Tap Ins (10/side)
• 10 Elevated Crunch & Crosses
• 10 Oblique Lunge Jump Switch
• 20 Side Plank Dips (10/side)

EXERCISE BREAKDOWN

Note: read through the modifications and tips for different ways you can adjust the move to suit your body and level. Many of these moves involve joints like your knees, shoulders and elbow: modify them as needed for your comfort & safety.

100 High Knees

Run in place, bringing your knees up as high as you can (aim for hip level). Use your arms, and land softly. Right + Left = 1 rep (200 individual knees).

10 Deadman Crab Toe Touches

Modification: Omit the lie down, and simply alternate sides with the crab touches/kicks. If that’s too difficult, drop your butt to touch the floor during the kicks, then lift it to table top in between.

A. Lie down on the ground, arms and feet outreached (like you’re “dead”) and belly facing the ceiling.

B. Draw your hands and feet in as you lift into a tall seated position (one motion). Hands are by your sides, feet planted firmly on the floor with knees over toes.

C. Distribute your weight evenly, as you lift your hips up towards the ceiling, coming to a table top position. Torso is parallel to the floor. Squeeze your glutes and engage your core to protect your back.

D. Transfer your weight to one foot as you kick the other leg up towards the ceiling. Try to keep your hips lifted as you kick. With the opposite hand, reach up towards your toes.

E. Touch once, then replace your hand and heel to the ground. Repeat on the other side. This requires a lot of balance: move slowly to protect your joints, then add speed once you’ve mastered it.

F. Return to tabletop, then lower the hips. Lie back down, bringing your arms and legs out to the sides. Repeat.

10 Squat ‘N’ Kick

Modification: draw a knee up if the kick is too much.

A. Feet wider than hips, chest up, shoulders back: squat down and back into a deep squat. Take your feet out wider to squat down a little more if you can.

B. Come up to standing as you lift one leg out and forward into a push kick (imagine you’re pushing open a door). Try not to lean back as you kick and use your core (not your hip flexor) to lift up the leg. Think about bringing your hip up to your rib cage.

C. Sink back down in the squat and repeat on the other side.

20 Runner’s Lunge Tap Ins (10/side)

Modification: These can be tough if you’re tall OR not as flexible in the hips. Place your hands on an elevated surface (dumbbells, yoga blocks, a couch etc) to make this easier.

A. Place hands on the floor and step back into a deep runners lunge. Chest is open, back flat and weight driving through the front heel. Shoulders, hips and knees should form a straight line with your back foot. (It’s okay if you need to adjust your footing for comfort).

B. Staying low, and keeping weight ALL in the front heel, tap your back foot in next to your front foot. This is a TAP, not a step: keep weight in the front heel. Chest is up and hands stay in position. Keep your butt from popping into the air.

C. Shoot the same leg back into runners lunge. Get as deep into the lunge as you can comfortably. Repeat on the same side for 10 reps, then switch.

10 Elevated Crunch ‘N’ Cross

Modification: try these from the floor if it’s too hard on a bench or chair. You can also use a yoga block, a school bag or anything that elevates the feet.

Beginners: no need to sit up that high! Do a small crunch, pressing your low back into the floor, do 2 punches, and repeat.

A. Lie down in front of a chair or bench. Arms behind the head, neck relaxed (don’t pull your head up: use your core), and feet on the seat of the bench. Adjust position as needed so you can sit up tall.

B. Sit up with a flat back, keeping your chest open. Work to keep your back & shoulders from rounding forward (if this happens, the elevation may be too high: try it from the floor).

C. Do 2 cross punches, using your core to twist to each side. Cross your right hand to the left, then left hand to the right. Replace your arms behind the head, and lower back to the ground. That’s one rep.

Use your core and obliques for the lift and twist.

10 Oblique Lunge Jump Switch

Modifier: remove the jump and alternate stepping forward into the lunge instead.

A. Stand tall with your hands behind your head, prisoner style. Do not pull your head/neck forward, keep shoulders back and relaxed.

B. Lunge forward with one leg, and twist your torso & shoulders towards that side (twist towards front leg). Use your shoulders to lead the twist and not the elbow. Use your core: you should feel this in your obliques.

C. Come back to the lunge, then power off the heel of your foot to jump high in the air as you switch sides. Land in a soft lunge on the other side.

D. Repeat with the twist.

(Lunge, Twist, Jump Switch. Repeat).

A. Come into a side plank position. Feet can be stacked one on top of the other, or both feet on the ground with the top foot in front of the bottom, and the blades of your feet (the sides) pressing into the floor. The wider your feet are, the better for balance. Hand or elbow should be in line with the shoulder.

B. Allow your bottom hip to sink down towards the floor, either tapping it or staying within a few inches of it.

C. Lift your hips towards the ceiling, extending your top arm to the sky or behind your head. Use your obliques to lift you as high as possible while keeping proper form. Lower back down and repeat.