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Compound Movements | BurnIt ~ For Fat Burn

This no fuss compound fat burner only uses a pair of dumbbells. All you need is a space and you’re all set! For an extra calorie burn, our burnout is all callisthenic and AMRAP

  • 40 minutes
  • Intermediate
  • Dumbbell
  • Full Body

Interests

Weight management Toning Bootcamp

Exercises

Phase One (5 exercises)

6 exercises | 3 sets

Dumbbell Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Rest - 00:45
2 12 -
Rest - 00:45
3 12 -
Rest - 00:45
Dumbbell Deadlift
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Rest - 00:45
2 12 -
Rest - 00:45
3 12 -
Rest - 00:45
Dumbbell Bent Over Row
Intermediate
Upper Back
Set Reps Weight (kg)
1 12 -
Rest - 00:45
2 12 -
Rest - 00:45
3 12 -
Rest - 00:45
Dumbbell Push Press
Intermediate
Shoulders
Set Reps Weight (kg)
1 12 -
Rest - 00:45
2 12 -
Rest - 00:45
3 12 -
Rest - 00:45
Dumbbell Thruster
Intermediate
Full Body
Set Reps Weight (kg)
1 12 -
Rest - 00:45
2 12 -
Rest - 00:45
3 12 -
Rest - 01:00

Phase Two (2 exercises)

This section is all bodyweight so no weights required. We’ll target our core and lower back

Plank (Shoulder Tap)
Intermediate
Abdominals | Shoulders
Set Reps
1 12
Rest - 00:30
2 12
Rest - 00:30
Superman
Beginner
Lower Back
Set Reps
1 12
Rest - 00:30
2 12
Rest - 00:45

🔥 Burnout Exercise 🔥

✔️ AMRAP - As many reps as possible ✔️ 45s

Squat (Touch Down w/ Reach)
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Time (s)
1 - 45

Created by

Leon Ward’s BurnIt
Personal trainer

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