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The Fitness Zone

Michelle Bridges’ Ultimate Calorie Kicker Workout
December 2, 2016

As the festive season is well and truly upon us, NOW is the time to kick your training up a notch as the Christmas parties, and friend and family get togethers start to roll on in. Furthermore, December is often known as the “quiet period” in many gyms, as it is a common time of year where gym-goers lose momentum in their training, and push their goals back to recommence in the New Year - BUT NOT YOU! With this in mind, we thought we’d seek a bit of #fitspo, to get our training game strong, and who better to ask for an ultimate calorie kicker workout from, than THE Michelle Bridges! This epic circuit-style workout is designed to smash your heart rate, get you sweating, and burn a ton of calories, and with options for all fitness levels, no one misses out on the fun. Enjoy!… Or should we be saying good luck?

What You Will Need:

- Active Wear (of course)

- A gym towel is a must, you are going to sweat!

- Your phone or a stopwatch to keep track of the time

- Your game face ready to nail your workout

Nice To Have But Not Essential:

- Skipping rope

- Boxing bag and gloves

The Ultimate Calorie Kicker Workout

This Circuit workout can be used as a full session, or for the time poor, a quick HIIT workout. How much time you have up your sleeve, will determine how many rounds you can do, but for a full workout, try and repeat this circuit as many times as possible from 10 - 30 minutes. If you want breaks during your workout, take 20 - 30 seconds between each exercise, and then get stuck back in. Let's get started;

Warm Up


A warm up, is just as important as the workout. So, before you charge into this session, take two - three minutes to get the blood flowing.

Skipping is a great option, but if you don’t have a rope, you can shadow skip or alight jog/ easy shuttle runs will suffice. 

#1 Boxing Combos



Michelle LOVES a mixed bag of boxing combos. For two solid minutes, channel your energy into the boxing bag (or air) and mix between jabs, crosses, hooks and uppercuts. These exercises will be sure to blow your heart rate through the roof almost instantly. TIP: When boxing, make sure you keep your core engaged the whole time, especially for stability between moves.

#3 Tuck Jumps 


Tuck jumps are also an amazing exercise to increase your heart rate. Ensuring you are landing softly, and driving up through your heels to activate your glutes, we are sure your legs and booty will be feeling the burn after two minutes.

If you have any injuries, or if impact training isn’t you thing, simply take the jump out and replace the upward motion by rising up onto your toes at the top of the movement, before dropping down into a squat again.

#4 Rotating Side Plank Burpees


We tend to have a bit of a love, hate relationship with burpees, so today we are mixing it up with Michelle’s rotating side plank variation.

Crouching down, planting both hands on the ground under your shoulders, jump your feet back into a high plank position. From there, rotate to your side, reaching tall with your arm, while keeping your core engaged and your hips high. Repeat this side plank on the alternate side, before returning back to your front facing high plank. Jump your feet back in, and rise on your feet back to your starting position.

Repeat this move for 2 minutes. 

#5 Shuttle Runs


We will be doing this exercise TABATA style, meaning you need to SPRINT for twenty seconds of work, before you can recover for ten seconds. Repeat this sequence eight times, for a total time of four minutes. The ten second rests won't come soon enough. 

Cool Down

Taking the time after a workout to cool down, will be the difference between waking up stiff tomorrow, and waking up REALLY stiff. Yes, DOMS are not always avoidable, especially if you are doing a new exercise you have never done before, but trust us, taking two - three minutes at the end of your workout, to walk around, and stretch will make all the difference. 

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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