💪 [guest post] 500-Calorie Bodyweight Workout for Women 👩

*Today’s article is a guest post from my friend Kate Vidulich, BSc, ACSM, Master CTT!

This workout burns the equivalent of:

  • 2 large slices of pizza
  • 13 Girl Scout cookies
  • 3 bowls of cereal

No kidding, your pants will get loose just looking at it. 😉

Workout C from 1,000 Calorie Fat Loss Accelerators

Dynamic Warm Up

  • No rest between exercises
  • 30 seconds rest at the end of the circuit
  • Repeat for 2 rounds

1A) Squat with T-Squeeze x 30s
1B) Glute Bridge x 30s
1C) Mountain Climbers x 30s
1D) Stick Ups x 30s
1E) Jumping Jacks x 30s

FLA: Fat Loss Accelerator

  • 30 seconds per exercise
  • Rest 15 seconds between exercises
  • Repeat for 3 rounds

2A) Cross Body Mountain Climbers
2B) Reverse Lunge with Bicep Curl
2C) Walkouts
2D) Jumping Jacks

Take a 60 second break and then move on to MRT.

MRT: Metabolic Resistance Training

  • No rest between exercises
  • 45 seconds rest at the end of the circuit
  • Repeat for 3 rounds

3A) DB Romanian Deadlift x 8
3B) T-Push Up x 12
3C) Offset DB Step Up x 15

MDT: Metabolic Density Training

  • 20 seconds per exercise with 10 second rest = 1 round
  • Do all rounds of the exercise before moving to the next
  • Do not rest between exercises

4A) Inverted Rows – 4 rounds of 20-10
4B) Total Body Extension – 8 rounds of 20-10
4C) Push Ups – 4 rounds of 20-10
4D) Jump Rope – 8 rounds of 20-10

But wait… you’re not done yet.

There is another quick metabolic density Accelerator to finish your workout with a bang to keep metabolism cranking until Christmas.

It’s on page 10 of the Intermediate program from 1,000 Calorie Fat Loss Accelerators System here:

=> 1,000 Calorie Fat Loss Accelerator Workouts

You’ll also discover new bodyweight moves that burn more calories like:

  • Sprinting Walkout on page 12
  • Cross Spider Plank on page 7
  • Burpee T-rotations on page 17

You will find these unique hybrid exercises in the 1,000 Calorie Accelerator Challenges manual, that you’ll get as a FREE bonus.

And don’t worry, if you’re a beginner, I have you covered, too. You’ll start off with non-impact exercises, burning 300 calories a workout, then 500 calories (like
the workout above)….

… then BOOM! You’ll progress faster than ever to burn a whopping 1,000 calories a day.

=> This is how you can burn 1,000 calories a day

Now you can enjoy your favorite weekend foods without the guilt.

-Kate Vidulich, BSc, ACSM, Master CTT

Leave a Reply

Your email address will not be published. Required fields are marked *