Full Body Calorie Crusher

Jan 3, 2017 | Workouts

Male trainer doing a lunge with a weighted plate

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

Lateral Bridge Dip and Rotation

Level 1: 6-12 reps per side
Level 2: 10-15 reps per side

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

Lunge with Chop

Level 1: 4-8 reps per side
Level 2: 6-10 reps per side

Deadlift Squat with Slam

Level 1: 5-8 reps
Level 2: 10-15 reps

Medicine Ball Lunge Slam and Toss

Level 1: 5-8 reps per side
Level 2: 7-10 reps per side

Medicine Ball Slam Push-Up with Toss

Level 1: 6-12 reps
Level 2: Max reps in 90 seconds


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.


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