Total Workout Time: 10 -12 Minutes
Total Calories Burned Per Set: 124 calories

If you’re ready for a real fitness challenge that is sure to have you sweating like crazy, it’s time you try the Terminatrix workout. This full body workout is designed to get your heart rate way up while triggering the highest level of fat burning. It’s fast paced and quick to complete so you can do this in the morning, on your lunch break, or before picking the kids up from soccer practice.

Directions

• Get yourself a stopwatch or use your cell phone.
• Each exercise is timed. You want to do each exercise at MAXIMUM effort for 15 seconds each.
• Sounds easy, right? Think again. No resting until you’ve completed every exercise once.
• Remember, 15 seconds per exercise at your MAXIMUM effort.
• Once you reach the end of the list, take a 3-minute break and do it one more time.

JUMP SQUAT

Primary Muscle Group Activated: Quadriceps, Hamstrings, Calves
Secondary Muscle Group Activated: Glutes, Hip Flexors, Abdominals

1. Stand tall with activated core muscles and your chest up.
2. Begin the exercise by bending at the knees and driving your hips back as if you were sitting in a chair.
3. Once your thighs are parallel with the ground, jump up. You can also choose to reach your hands above your head as you jump.
4. Be sure to land softly with your knees slightly bent. Do not pause here. Begin the next repetition by moving into the squat.

PULL-UP

Primary Muscle Group Activated: Back, Biceps
Secondary Muscle Group Activated: Forearms

1. Stand underneath a pull-up bar. Wrap your hands around the bar in an overhand grip at shoulder width or beyond shoulder-width. Engage the back muscles before beginning. Be sure to brace your core.
2. Pull yourself straight up using your back muscles. Once your chest approaches the bar, slowly lower yourself back down.
3. Keep a slight bend in the elbows. Once you are at the bottom, begin again.

JUMP LUNGES

Primary Muscle Group Activated: Hamstrings, Quadriceps, Calves
Secondary Muscle Group Activated: Glutes, Hip Flexors, Abdominals

1. Stand tall with your core braced, your chest up, and your hands on your hips. Step forward with your left foot. Bend at the left knee while bringing your right knee towards the floor.
2. Begin the movement by jumping into the air from the lunge position. While in the air, switch legs so that you land with your right foot in front and left foot behind.
3. Return to the starting position, pause, and begin again.

PUSH UP

Primary Muscle Group Activated: Chest, Triceps
Secondary Muscle Group Activated: Shoulders, Abdominals

1. Come to the ground and lie face down. Position your hands directly below your shoulders while bringing your legs together and extending your feet behind. Tighten your core while focusing on keeping the hips elevated.
2. Begin the movement by pushing yourself up. Again, focus on maintaining a tight core and elevated hips.
3. At the top, pause then slowly bring yourself back down. Once the upper arms are parallel with the floor, pause and push yourself back up.

MOUNTAIN CLIMBERS

Primary Muscle Group Activated: Abdominals
Secondary Muscle Group Activated: Hamstrings, Quadriceps, Calves

1. Begin in a Push-Up position with your hands below your shoulders and your feet behind you. Push yourself up and tighten your core. Keep your head in a neutral position.
2. Start the movement by driving your left knee up and towards your chest. Contract the core as you do. Now, reverse the movement, bringing your left knee back while simultaneously bringing your right knee forward.
3. Continue in this back and forth motion until you’ve completed all repetitions.

ADVANCED SUPERMAN

Primary Muscle Group Activated: Lower Back
Secondary Muscle Group Activated: Upper Back, Shoulders, Traps

1. Come to the ground and lie face down. Position your hands directly below your shoulders while bringing your legs together and extending your feet behind. Tighten your core while focusing on keeping the hips elevated.
2. Begin the movement by lifting your right arm forward and lifting your left leg behind. Hold for a count of two seconds.
3. Slowly switch and lift your left arm and your right leg. Continue switching back and forth for the recommended repetitions.

NOTE: This caloric expenditure has been determined based on what a 30 year old, 5’ 7”, 160-pound woman would burn during a weightlifting workout at moderate to high intensity. These figures will vary based on age, gender, diet, lifestyle, prior medical history, and a number of other factors.