I am surprised by how much sex I have had in my life that I didn’t want to have. Not exactly what’s considered “real” rape, or “date” rape, although...”
Wold you be shocked?
Toning, tightening, lengthening, shaping, cinching, leaning, sculpting, chiseling etc. = marketing words. For the most part when you hear them, they ALL mean gaining muscle and losing fat. All of them. (in other cases, they are just lies, lol). We also prefer the term “lean muscle” to plain old “muscle”, but the term lean isn’t necessary. That’s a marketing thing too. (add “sexy” and bam! People love “sexy” lean muscle).
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. :)
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