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Circuit #3 Summer Fun Outdoor Workout
(Repeat 3-4 times) You can also time yourself and try and better your time each round

• 30 Bench Step ups - alternate legs
• 30 Push ups on bench
• 30 Dips on bench
• 30 Seconds skip/jog or sprint to a tree (or swings) and back. Repeat four times.

• Set out 2 cones ( or some sort of markers) about 15 yards apart
• Run from cone to cone for 30 seconds
• Take a 5-second break
• Skip from cone to cone for 30 seconds
• Take a 5-minute break
• Shuffle side ways from cone to cone for 30 seconds
• End with plank hold for 30 seconds

Be creative if you have a soccer ball you can kick the ball, or basketball do lay ups for 30 seconds make it fun and challenging.

I didn't spend too much time on the wrong way because I want to teach you the right way to burn fat and lose weight. There is a science to this, but for fat and weight loss, what matters most is the difference between the number of calories you expend and the number of calories consumed. It matters little whether the calories burned during exercise come from fat or carbohydrates. But you want to stay away from burning muscle because that helps with your metabolism. So try the workouts below and let's get fit now! Action is the difference between reaching our goals and just thinking about them.

How to Perform the Exercises

Bodyweight (BW) Squat

• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and "sit back into a chair". Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don't let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.

Push-up

• Keep the abs braced and body in a straight line from toes/knees to shoulders.
• Place the hands on the floor (or bench) slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are an inch off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

Mountain Climbers

• Brace your abs. Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.

Jumping Jacks

• Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
• Jump your feet out to your sides and raise your hands overhead at the same time.

Plank

• Support your weight on your forearms and your toes.
• Keep your abs braced and breathe normally.
• Hold that position for 1 minute.

Lunge

• Stand with your feet shoulder-width apart. You don't need dumbbells for this one.
• Step forward with one leg, taking a slightly larger than normal step.
• Press the front of your back foot into the ground and use it to help keep your balance. The back knee should also be bent.
• Contract your glutes, brace your abs and keep your spine in a neutral position.
• Lower your body until your front thigh is parallel to the ground.
• Keep your upper body upright and your lower back flat.
• Push up to the upright position, but don't step back. Stay in a split-squat stance.
• Perform all reps for one leg and then switch.