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.


All Articles

Unlock the Power of Togetherness with the Friends Resort Membership

Unlock the Power of Togetherness with the Friends Resort Membership

In today’s fast-paced world, maintaining connections with our loved ones can be a challenge. Recognizing this, ClubSport has introduced an exciting new membership option – the Friends Resort Membership. This innovative membership allows you to share your fitness journey with someone in or outside your household, such as a friend, colleague, cousin, or your favorite person while enjoying reduced dues per member. Let’s explore the myriad benefits of this new membership type and how it can transform your fitness experience.

read more
Improving Your Squat to Achieve Peak Performance

Improving Your Squat to Achieve Peak Performance

Squats are a cornerstone exercise in many fitness routines, renowned for their ability to build strength, enhance muscle tone, and improve overall physical performance. Whether you’re a seasoned athlete, a fitness enthusiast, or someone just starting their journey towards better health, improving your squat technique and strength can offer a multitude of benefits. In this blog post, we’ll delve into why squats are so vital and provide a comprehensive workout plan to help you elevate your squat game.

read more
5 Ways to Celebrate Self-Care at ClubSport

5 Ways to Celebrate Self-Care at ClubSport

Did you know July 24 is International Self-Care Day? It’s the perfect reminder to prioritize our physical and mental well-being. In our busy lives, finding time for self-care can be tough, but that’s where ClubSport comes in! With a huge array of fitness options and indulgent spa services, self-care has never been easier or more convenient. From working out to winding down, ClubSport is here to support your health and wellness journey.

read more
20-Minute Full Body Blast

20-Minute Full Body Blast

If you’re looking for a quick, efficient, and effective workout to fit into your busy schedule, look no further! This 20-Minute Full Body Blast combines the power of rowing with a series of targeted exercises designed to work every major muscle group. Whether you’re a beginner or a seasoned athlete, this routine will help you build strength, endurance, and flexibility.

read more
Socialize Your Way to Better Health

Socialize Your Way to Better Health

If you care about your health, then you may already know that your social interactions and relationships play a key role in improving your mental and physical health. Our social connections can enhance our health in ways we may not even realize. How can you reap these benefits? Here are some tips and benefits:

read more