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Today we have a special guest… the lovely Shawna K! She’s a super cool cat, and  has an awesome workout for you to try – enjoy it!

KV

Hey, it’s Shawna K here. I’ve made an appearance on Kate’s blog here and here before. I know we have a lot in common. For one, since you’re on Kate’s blog, it’s safe to say that we’re both big Kate fans.

Kate and I live miles apart, but we text every single day. We have each other’s backs, on this particular day, the forces of evil were bearing down on us:

 

I’ll let you in on a secret about Kate and me: we’re planning our world domination. We need to wipe out all the forces of evil that steer you sideways where your fitness and fat loss are concerned.

Here we are in Miami formulating our plot:

(world domination is serious business…)

And yes, we do take a break from time to time…here we are at dinner battling with the evils of chocolate lava cake. The lava cake may claim a partial win, but it’s not around to brag, so we’ll just let that one go….

Not only do Kate and I share a great friendship, but also we share a similar vision of helping you rid yourself of belly fat.

Kate attacks it through her Fat Loss Accelerators, and today, I’ll share a ‘fun’ plan on ridding your belly fat with one of my old friends: the burpee.

Now you should know that I’m ‘old school’ where training is concerned, mostly because I’m ‘old’, in chronological age anyway. I turned 50 but can keep up with the likes of Kate, who’s still wet around the ears.

Burpees…

Burpees can be your best friend when trying to kick your belly fat to the curb. I’d also say it’s a safe bet that burpees are a fantastic ‘anti-aging’ exercise too. You may hate burpees in the midst of the workout, but you’re gonna love the results they give.

This is a workout that you can do in 10 minutes, but trust me, finish up with a Fat Loss Accelerator and you’ll be DONE.

This is a ‘RIST’ style workout. This means ‘reps in specific time’. The goal is to get 15 reps the first set and count down every set after. Each set is one minute long.

You can follow along with me in the video or you can do this on your own.

To spice things up, I’ve added a different burpee variation for each of the 10 sets. You can do my variation, do your own or just do regular burpees. For this workout, I did NOT do the push up on each burpee except for one set.

Here are the variations I did for each set:
15. regular burpee
14. rev lunge burpee
13. burpee with push up
12. double jump burpee
11. mountain climber burpee (Duh! I forgot to do #11 in the video)
10. get up burpee
9. plank jack burpee
8. lateral lunge burpee
7. tuck jump burpee
6. RDL burpee
5. sit out burpee

Now, I may have the body of a 30 something, but my mind played a trick on me during this video and counting proved to be a challenge. I don’t really have anything against the number 11, but for some reason, I missed doing that set. Oops! <= See Shawna K is losing her memory….

If you like this workout, I have all kinds of fun and challenging burpee workouts for you in Challenge Burpee. You can do these workouts as your stand alone workout when you pair them up with Kate’s Fat Loss Accelerators, or do them on your ‘day off’ from training.

You can never have enough variety where training is concerned!

Help Kate and I with our ‘world domination’ against belly fat by doing effective workouts like burpees and fat loss accelerators!

About Shawna K

Shawna Kaminski is a retired schoolteacher of 20 years who’s found her passion in the fitness industry. She’s parlayed her ability to teach and her love of training into programs that you can directly benefit from. Shawna just turned 50 years old, is a mother of two teenagers and understands how busy life can be. Her workouts are short and intense and often can be done anywhere. She’s always up for a challenge and shares her fitness challenges with you. Currently she runs her own fitness boot camps and coaches clients in person and online around the world with her amazing ‘result getting’ programs. World domination against belly fat is on her ‘to do’ list.

 

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