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For women / Advanced / Full body

Total Burnout

An all-out full-body finisher.

Feet-Elevated Seated Core TwistsExercise demonstration

Technique cues

  1. Bend your knees and lift your feet off the floor, then rotate your torso from side to side while bringing your hands toward the outside of each hip
  2. Inhale when bringing your torso to center and exhale through each twist

18 movements

9 min active / ~13 min with rests

  1. Technique for Feet-Elevated Seated Core Twists
  2. Technique for Standing Arm Rotations
  3. Technique for Standing Walkout
  4. Technique for Burpee Simplified
  5. Technique for Groiners
  6. Technique for Mountain Climbers
  7. Technique for Plank Jacks
  8. Technique for Half Squat Jump
  9. Technique for Plank Up-Downs Harder
  10. Technique for Plank Hand to Foot Touch
  11. Technique for Plank Shoulder Taps Harder
  12. Technique for Knee Plank Up Downs
  13. Technique for Lying Leg Scissors
  14. Technique for Sitting Ab Crunch
  15. Technique for Superwoman Hold
  16. Technique for Crab Reach
  17. Technique for Runner's Lunge Twist Left
  18. Technique for Runner's Lunge Twist Right

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

Keep your training going.

Explore a structured sequence over 30 training days.

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