January Workout: Full Body Calorie Crusher
By Vernon Stephens, Elite Personal Trainer
Let's be real, we all went for seconds — if not thirds — at every holiday gathering or party we went to over the last few weeks. If you have some ground to make up in the fitness department, or if just want to kick start the new year with a serious jolt, try this Full Body Calorie Crusher workout. This workout features two levels and eight exercises for a mean challenge and a major calorie burn from head to toe.
THE WORKOUT
Level 1: 1-2 rounds | Level 2: 2-4 rounds
1. Lateral Bridge Dip and Rotation
Level 1: 6-12 reps per side | Level 2: 10-15 reps per side
2. T-Spine Rotation to Bird Dog
Level 1: 6-10 reps per side | Level 2: 8-15 reps per side with two-count hold on Bird Dog
3. Plank to Alternate Pike
Level 1: 10-20 reps per side | Level 2: Max reps in 90 seconds
4. Lunge with Chop
Level 1: 4-8 reps per side | Level 2: 6-10 reps per side
5. Deadlift Squat with Slam
Level 1: 5-8 reps | Level 2: 10-15 reps
6. Medicine Ball Lunge Slam and Toss
Level 1: 5-8 reps per side | Level 2: 7-10 reps per side
7. Kinesis High-Low
Level 1: 6-10 reps per side | Level 2: 10-15 reps per side
8. Medicine Ball Slam Push-Up with Toss
Level 1: 6-12 reps | Level 2: Max reps in 90 seconds
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.
