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Compound Movements | BurnIt ~ For Fat Burn

Get ready to burn some serious calories with a no-fuss compound fat burner! All you need is a pair of dumbbells, 35mins and some space to get started. But wait, there’s more! Our burnout is all callisthenic and AMRAP, so you can take your workout to the next level and feel the burn like never before. So what are you waiting for? Grab those dumbbells and let’s get started!

  • 35 minutes
  • Intermediate
  • Full Body

Interests

Weight management Toning Bootcamp

Anatomy

Equipment

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Dumbbell

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Exercises

Phase One (5 exercises)

6 exercises | 3 sets

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

Activate the wizard & timer

Here’s how to activate the timer

🔥 Burnout Exercise 🔥

✔️ AMRAP - As many reps as possible

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

Created by

Leon Ward’s BurnIt
Personal trainer

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