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BurnIt | Fit Test

This will be done at the beginning of each phase - only 4 exercises for the main test. Compare and contrast with your previous scores. ❎ no equipment needed

  • 30 minutes
  • Intermediate
  • Full Body

Interests

HIIT Bootcamp

Anatomy

Equipment

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Body weight

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Exercises

Warm up

Warning up the muscles is important. It helps prevent injury 🙌.

Jumping Jack
Intermediate
Full Body
Set Time (s)
1 30
Rest - 00:10
High Knees
Intermediate
Full Body
Set Time (s)
1 30
Rest - 00:10
Spot Jog
Beginner
Calves | Hamstrings | Quadriceps | Glutes
Set Time (s)
1 30
Rest - 00:30
Open the Gate
Beginner
Hamstrings | Quadriceps | Hip Abductors | Glutes
Set Reps
1 4
Rest - 00:30
Inch Worm Push Up
Intermediate
Chest
Set Reps
1 4
Rest - 01:00

AMRAP BurnIt Challenge

How many reps can you get with these exercises? ✔️ 60s on ✔️ 60s off

Squat Jump
Intermediate
Hamstrings | Quadriceps | Glutes | Calves
Set Reps Time (s)
1 - 60
Rest - 01:00
In & Out
Beginner
Abdominals
Set Reps Time (s)
1 - 60
Rest - 01:00
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps Time (s)
1 - 60
Rest - 01:00

How long can you hold?

Only 1 exercise in this section (low plank).

Plank (Low)
Intermediate
Abdominals
Set Time (s)
1 -

Created by

Leon Ward’s BurnIt
Personal trainer

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