4321-Burn

I recently taught a fitness class called "4321-Burn." Toughest. Class. Ever. The good news? It's only a 20-minute workout (maybe 25 with a warm-up and cool down) and it will remind you that you got a great workout for the next week or so. Yes, you will be sore. But in the 8 or so years I've been teaching fitness classes this has been one of my favorites to teach.

So here's how it works: 4 minutes of high-intesnity cardio, 3 minutes of strength/resistance exercises, 2 minutes of core exercises, 1 minute of stretching. Repeat twice. No breaks in between, except for that 1 minute of stretching. The 4 minute segment is broken down into 30-second intervals. After all, I don't expect anyone to maintain 4 minutes of high-intesnity cardio with no breaks. It should be that tough - that you need a little break in there.

Before class I will always plan out and write down what the workout will be. This was a great one for several reasons:
1) It makes you sore from head to toe.
2) I used it on more than one occasion.
3) There is dried sweat all over the page I wrote it on, which means I was sweating like a whore in church while doing it. Just imagine how the participants were feeling those days!

For this workout, I suggest you set a timer to go off at 1-minute intervals. You can get a great free one from the Apple App Store called "Interval Timer." Sorry about the tricky name, you'll just have to try and remember it.

Anyway, here we go:

For this workout, you'll need a pair of weights (5-8 lbs), a mat, and it would probably be nice to have a little towel to wipe the sweat out of your eyes. If not, that's okay too. You won't drown.

Warm-up (about 3 minutes)
Jog or jog in place
Walking lunges
Straight leg kicks while walking forward

4 minutes of cardio
30 seconds high-intensity: 10-count mountain climbers followed by 1 push up
30 seconds recovery: jog in place
30 seconds high-intensity: 10-count mountain climbers followed by 1 push up
30 seconds recovery: jog in place
30 seconds high-intensity: squat jumps (tag the floor at the bottom, reach hands up on the jump)
30 seconds recovery: jumping jacks
30 seconds high-intensity: squat jumps (tag the floor at the bottom, reach hands up on the jump)
30 seconds recovery: jumping jacks

3 minutes of strength/resistance
1 minute: reverse lunges, overhead press with the weights while going into lunge position (should look somewhat like move 4 from this Women's Health workout)
1 minute: push-ups, modify if needed
1 minute: plank row, alternating the side you lift each time

2 minutes of core
1 minute: oblique v-crunches
1 minute: toe touches

1 minute of stretching
Focus on chest, abs, and triceps

4 minutes of cardio
30 seconds high-intensity: speed-skater jumps
30 seconds recovery: jumping jacks
30 seconds high-intensity: speed-skater jumps
30 seconds recovery: jumping jacks
30 seconds high-intensity: burpees
30 seconds recovery: jog in place
30 seconds high-intensity: burpees
30 seconds recovery: jog in place

3 minutes of strength/resistance
1 minute: regular squats, hold one weight in front of you with straight arms, arms parallel to the floor
1 minute: bicep curls (do variations - front lifts and side lifts)
1 minute: forward lunge + oblique twist, alternate sides for each rep

2 minutes of core
1 minute: plank with "windshield wiper" toe taps, alternating sides
1 minute: flutter kicks

1 minute of stretching
Focus on arms, abs, and legs

For a cool down you can jog or walk. Continue to stretch all muscle groups, and drink plenty of water. Don't you just feel great now?