Fit Villains: Selfish, Shameless, Sassy, Fitness.

This workout is an ASS KICKER. Choose your level: make it harder by using heavier weight, focus on getting a fuller range of motion and THEN add speed if you can. While it is a time challenge, you’ll get a better workout by making it intense before adding speed. Trust me. (4 rounds of ‘easy’ but fast is great cardio though. Up to you how you use this!)

This total body strength circuit is designed to hit EVERYTHING: it’s short, intense but easy to fit into a hectic study schedule. Strength, power and a heart rate blast. You’ll be feeling this one tomorrow if you do it right.

EQUIPMENT: You’ll need dumbbells for most of these moves, BUT if you have NO equipment, you can use waterbottles! Fill them up 3/4 of the way (the extra water movement makes them unstable and is tougher than filling them fully), and modify the moves when needed. You’ll also need a stop watch and a timer.

DORM ROOM FRIENDLY & BEGINNER MODIFIERS: read the descriptions below for modifiers, and listen to your body. NONE of these moves require equipment, and you’re free to swap in other moves if it suits you. Push yourself, but remember:  it’s YOUR workout. :)

Workout Options

A. 16 Minute AMRAP. Complete as many rounds of The BURN OUT circuit as you can in 16 minutes. Use a stopwatch or set an alarm.

B. 4 Rounds For Time. Complete 4 rounds as fast as you can with proper form. Take breaks when needed, but don’t stop the timer!

C. Timed Intervals: Complete each move for 30 seconds, then move to the next (10 second rest to switch positions after each move). Take one break after each round, and repeat 3-4 times. (Do the Windmill Side Press twice: 30 seconds per side). All in all, it’s 36 rounds of 30/10. (need a timer? This one’s ready to GO!) 18-24 minutes.

How To Do Body Burn Out

1. Warm Up: 5-10 Minutes. (jog in place, stairs, jacks, squats etc).

2. Choose one of the workout options, and complete the circuit as prescribed. For those doing the AMRAP, go as fast as you can with good form. Aim for a minimum of 2 rounds.

• 10 Skull Crusher Squats
• 10 Drop Squat & Tuck
• 10 Switch Kick Ups
  
• 10 Step Back Lunge & Row
• 20 Windmill Side Bend & Press (10/side)
• 10 Drop Squat & Tuck
• 20 Side Plank Rear Fly (10/side)

3. Cool down, stretch & feel amazing.

This workout is MORE intense the heavier your weight: don’t be scared to lift heavier, even if it means less rounds.

KILL this thing. You got this. :)

xo

EXERCISE DEMOS, DESCRIPTIONS & MODIFICATIONS

Skull Crusher Squats

Modification: You don’t need dumbbells if you don’t have them: a water bottle or anything small and weighty will do. Reduce the range of motion to make this easier (don’t squat as low) and focus on using your triceps and core to protect your back.

How To Do It

A. Grab 1 heavy or 2 light dumbbells in your hands, and hold them behind your head. Elbows out to the side, chest open. Avoid straining your neck forward. Keep good posture and relax the shoulders.

B. Lower down into a squat, fighting to keep your chest facing forward. Sink as low as you can with the weight in the heels of your feet. Arms relaxed.

C. Raise up from the squat and press the dumbbell(s) overhead, extending through the triceps. Press them UP and not forward.

D. Lower your arms back to starting position and repeat with the squat.

Switch Kick Ups

Modification: omit the plank, and do a step back lunge to a front kick instead (5 per side)

How To Do It

A. Start in plank. Hands under your shoulders, core tight, and eyes forward.

B. Step one foot forward into a deep runner’s lunge. Hands on the floor. You may need to walk the foot forward, depending on your flexibility.

C. Press through the heel of the front foot (not the back foot) as you stand and swing your back foot forward into a straight leg kick. The straighter the leg, the harder this is (use your core). Ideally, you’ll want this to be ONE motion, but you can tap your foot down at any time for balance if that’s too hard (lunge, stand with both feet, then kick).

D. Swing your leg back into runner’s lunge, and step both feet back to plank. Repeat switching sides, swinging the opposite leg forward into runner’s lunge. ****ADVANCED: From runner’s lunge, hop and switch your feet in one motion (don’t come back to plank), keeping your butt down.

Drop Squat & Tuck

Modification: Do a regular squat with a kick to the front instead, taking out the jumps entirely. Squat & kick forward, alternating legs.

How To Do It

A. Hop your feet out wide, bringing your hands to the floor into a deep squat. Chest is open, and the wider you take your feet the lower you can go.

B. Hop your feet back in to standing, keeping a slight bend in the knees. Land softly.

C. Swing your arms back for momentum, and explode up into the air, drawing your knees into your chest (tuck). This is VERY difficult: do a regular jump up in the air (no tuck) or do a mini-tuck by pulling your knees in just slightly to make it easier. Protect your feet and modify to your level.

D. Land softly and repeat with the drop squat.

Step Back Lunge & Row

Modification: reduce range of motion to make this easier, or try it without the dumbbells (squeeze your back as you draw your elbows behind you).

How To Do It

A. Stand with feet hips width apart, dumbbell in each hand.

B. Step back into a lunge, keeping weight in the front foot (you should be able to wiggle your toes). Back foot taps down for balance. Keep knees from tracking over the toes and eyes forward.

C. Leaning forward slightly, pull your dumbbells up past your back, scraping the sides of your torso. Squeeze your upper back as you row.

D. Return to standing, and repeat switching sides.

Windmill Side Bend & Press

Modification: do this with no weights if you need to. Focus on targeting your obliques as you bend, and reach your hand up as high as you can.

Tip: think SLOW AND CONTROLLED for this move. It’s about the contraction, not speed. Use your obliques to do the lower & lift as much as possible.

How To Do It

A. Start with feet wider than hips width apart, one foot turned out slightly to the side and the other facing forward. Dumbbell in each hand: one stays by your side, and the other is up by your shoulder. 

B. Bend at the waist (obliques) and keep one arm relaxed as you let it scrape along the leg of your turned out foot (run it along your thigh, towards your ankle: keep it close to your body). Simultaneously, press your other hand up towards the sky into a shoulder press, keeping hand in line with the shoulder. Keep your eyes on the top hand (look up) and try to form one straight line between both dumbbells.

C. Bend as far as you can with good form, then use your OBLIQUES to lift yourself up back to starting position. Repeat on the same side.

Side Plank Rear Fly

Modification: This one’s TOUGH. Keep your lower leg bent at the knee instead of coming up on both feet, and use a light weight (or no weight) if needed. You can also be on your forearms instead of your hands.

Tip: start with a low weight and work your way up. You don’t have to lift heavy to feel this move, but don’t sacrifice form for a heavier load.

How To Do It

A. With a dumbbell in each hand OR just one hand, come into a side plank position. Keep your hips lifted, shoulder over your hand, and stagger your feet so that the top foot is in front of the bottom foot (the wider your base, the better your balance. To make this tougher, stack your feet on top of each other).

B. Keep your hips facing the side, as you lift your arm in one straight line towards the ceiling. Your body should form a ‘T’ at the top of the fly, with both hands in line with the shoulders. Do not fly past your shoulders.

C. Keeping control, lower the dumbbell back towards the ground, keeping it off the ground. Try not to rotate towards the floor and keep your hips lifted. Repeat on the same side.

Kill it!

Other 16 Minute Workouts

16 Min KILLER Core Meltdown!

Buffer Zone! 16 Min (No Equipment!) Arms & Back

‘Like A Boss’ Booty! 16 Minute Lower Body Sculpt

Fire Drill! 16 Minute Dorm Room H.I.I.T Cardio BURN