This exercise invoves skipping (surely you must know I love this activity by now), body weight training and weight training. This workout I’ve named the Muscle Killer works the cardiovascular system and the anaerobic system. When working the heart, sure calories are burned during and a little after the workout, but it’s the tough muscle workouts that really shift the flab, and burn fat for up to 48 hours afterward. This workout takes about 45 minutes. Add some great motivating music and let’s get started.

Equipment required

  • Skipping rope
  • Mat
  • 20kg weights (or more if you can)
  • Stability Ball
  • Medicine ball (6 – 10 kg)
  • Bench

The Workout

  • Skip for a song length or about 3-5 minutes. Really warm up those muscles.
  • Lie on bench and grab your hand weights. Perform 20 chest presses. Remember to breathe out as you push the weight up.
  • Grab your hand weight, increase it if you can, and perform 20 deadlifts, then pull barbell up to your chest to work those arms. That’s one rep. Perform 20. Keep the legs straight, do not bend the back. Use your arm muscles to pull the weight up. If you cannot perform 10 reps with your current weight, reduce the weight.
  • Do not drop the weight if you can. Straight from the deadlifts, perform 20 weighted squats. Place the weight on your shoulders, legs a little wider than your waist and squat down. Squat down to where is comfortable then use those thigh muscles to push back up. Keep the back straight. When performing a squat, push your ass right back. You should be able to still spot your toes. Do 20 reps.
  • Sit on stablility ball, grab your medicine ball and curl up. Perform 20. If you perform the crunch slowly it will work your abdominals harder.
  • Lie on mat. Position your ankles on the stability ball, push your buttocks up so you are balancing on ball, hands on your chest, and pull the ball in with your thigh muscles. This is a killer. Perform 20.
  • Now it’s time for press-ups on an incline. Position your feet on the bench, your hands on the mat and do 20 press-ups. On an incline, they’re tough, but try to work through the pain.
  • Finally, this set finishes off with 5 really hard bastards. If you’re do not know what these are, here goes. Jump down into a squat, perform a press-up, spin your body round quickly so you’re lying on your back, then jump up and do a high jump. That’s one rep. This is a whole body toner.
  • Now you’ve got to do the workout again. The second set perfom the skipping, then with each rep only perform 15, and 5 really hard bastards at the end. For the final set, perform 10 of each.
  • Remember to stretch thoroughly afterward.

Rest for up to 3 days afterward, as muscles will be sore, and give them time to recover.

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