Let’s be real: we all went for seconds—if not thirds—at every holiday gathering or party we attended over the last few weeks. Those decadent treats, savory feasts, and endless desserts were worth it, but now it’s time to get back on track. If you’ve got some ground to make up in the fitness department, or if you just want to kickstart the new year with a serious jolt, try this Full Body Calorie Crusher workout.
This workout is designed to challenge every muscle group while cranking up your heart rate, delivering a serious calorie burn from head to toe. Whether you’re easing back into fitness or ready to push yourself to the next level, this routine offers two levels of intensity to meet you where you are.
The Full Body Calorie Crusher Workout
Level 1: 1-2 rounds
Level 2: 2-4 rounds
Each exercise targets a different area of the body, ensuring a total-body workout that boosts strength, coordination, and endurance. Here’s how it’s broken down:
1. Lateral Bridge Dip and Rotation
Level 1: 6-12 reps per side
Level 2: 10-15 reps per side
Start in a side plank position and dip your hips toward the floor, then rotate your top arm under your torso, engaging your core. This move sculpts your obliques and shoulders while testing your balance and stability.
2. T-Spine Rotation to Bird Dog
Level 1: 6-10 reps per side
Level 2: 8-15 reps per side with a two-count hold on Bird Dog
This combo strengthens your core, back, and glutes. Begin on all fours with a T-spine rotation, then extend opposite arm and leg into Bird Dog position, holding for two counts at Level 2. It’s fantastic for improving posture and mobility.
3. Lunge with Chop
Level 1: 4-8 reps per side
Level 2: 6-10 reps per side
Step into a lunge while chopping a weight or medicine ball across your body, working your legs, core, and upper body simultaneously. The rotational movement activates your obliques and adds intensity to the lunge, making this a perfect total-body move.
4. Deadlift Squat with Slam
Level 1: 5-8 reps
Level 2: 10-15 reps
Combine the strength of a deadlift with the explosiveness of a slam using a medicine ball. The Deadlift Squat with Slam targets your legs, glutes, and core while incorporating the power of an overhead slam, making it a serious calorie burner.
5. Medicine Ball Lunge Slam and Toss
Get your heart pumping by slamming the ball down while in a lunge position and then tossing it up. This exercise works your legs, core, and upper body while building explosive power.
6. Medicine Ball Slam Push-Up with Toss
This dynamic move combines a push-up with a powerful medicine ball slam, challenging your upper body, core, and cardiovascular system. At Level 2, aim for max reps in 90 seconds to turn up the intensity and drive that calorie burn.
Why You’ll Love It
The Full Body Calorie Crusher is the ultimate workout for anyone looking to shed holiday weight, increase strength, and ramp up fitness. It’s fast-paced, functional, and will leave you drenched in sweat, feeling stronger and more accomplished after every session. The mix of strength training, dynamic movements, and cardio elements ensures that you’ll be torching calories during the workout and long after it’s done.
Don’t wait—jump back into your fitness routine with this calorie-torching workout and crush your goals today!
Meet Vernon Stephens
Vernon Stephens is an Elite Personal Trainer at ClubSport Pleasanton with over 21 years of experience as a strength and conditioning/corrective exercise coach. His résumé includes NCAA and NFL athletes and teams (Raiders, Chargers, and Jaguars), as well as IRONMAN and Olympic-level competitors, physically impaired athletes, and people needing post-surgery rehabilitation and corrective exercise training. Vernon graduated from the University of North Florida with a bachelor’s degree in Health and Exercise Science. He holds multiple certifications in strength and conditioning, sports performance, body-fat loss, corrective exercise, and injury reconditioning.
