{"id":5646,"date":"2014-08-19T16:31:14","date_gmt":"2014-08-19T20:31:14","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=5646"},"modified":"2014-08-19T16:31:14","modified_gmt":"2014-08-19T20:31:14","slug":"new-13-minute-workout-boost-your-energy","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/new-13-minute-workout-boost-your-energy\/","title":{"rendered":"NEW 13 minute workout (boost your energy)"},"content":{"rendered":"<p>In just a moment, you\u2019ll get a taste of a brand NEW workout I\u2019ve been testing at my bootcamp. My legs and butt were still hurting two days after this chaos\u2026<\/p>\n<p>But first\u2026<\/p>\n<p>You already know that following a structured program is <strong><em>essential<\/em><\/strong> to getting fast results and avoiding workout plateaus.<\/p>\n<p>Even in bootcamps.<\/p>\n<p>And that\u2019s why I dedicate time every week to creating fun, challenging workouts to help our clients get the best results.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-5668\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/photo-26-300x225.jpg\" alt=\"photo-26\" width=\"300\" height=\"225\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/photo-26-300x225.jpg 300w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/photo-26-1024x768.jpg 1024w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/08\/photo-26.jpg 1632w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>We don\u2019t do random \u201cworkout of the day\u201d or just throw together a bunch of exercises at the last minute\u2026<\/p>\n<p>It\u2019s not ALL burpees, either.<\/p>\n<p>Last week I started running a new \u201cexperiment\u201d, and I\u2019ve been overwhelmed by the awesome feedback from my bootcampers.<\/p>\n<p>You\u2019re going to love this one too.<\/p>\n<p>Ready?<\/p>\n<p>Always start with a quick warm up. Do 2 rounds, with no rest between the exercises:<\/p>\n<ul>\n<li>Glute Bridge x 30s<\/li>\n<li>Push ups x 30s<\/li>\n<li>Squat with a T-squeeze x 30s<\/li>\n<li>Jumping Jacks x 30s<\/li>\n<\/ul>\n<p><a title=\"13 min Energy Boosting Workout\" href=\"http:\/\/kvidulich.flakv.hop.clickbank.net\/?id=abundle&amp;tid=blog\" target=\"_blank\">13 min Energy Boosting Workout<\/a><\/p>\n<p>Perform each of the following exercises in order, for as many rounds as possible in 4 minutes. Remember good form is very important. If your form gets messy, please stop and take a break.<\/p>\n<p><strong>Station 1: 4 mins AMRAP<\/strong><\/p>\n<p>A: TRX Inverted row x 10 reps <em>(sub for DB row)<\/em><\/p>\n<p>B: DB Goblet squat x 10 reps<\/p>\n<p>&#8211; 20-30s rest<\/p>\n<p><strong>Station 2: 4 mins AMRAP<\/strong><\/p>\n<p>A: Bulgarian split squat (3s hold at bottom) x 10 reps each leg<\/p>\n<p>B: Plank with alternating leg raise x 10 each side<\/p>\n<p>&#8211; 20-30s rest<\/p>\n<p><strong>Station 3: 4 mins AMRAP<\/strong><\/p>\n<p>A: DB reverse lunge with curl x 10 reps each leg<\/p>\n<p>B: Push up to mountain climber x 10<\/p>\n<p>But wait\u2026 it\u2019s not game over just yet cool cats.<\/p>\n<p>We finished up with an \u201cevil\u201d Accelerator that I\u2019ll share with you tomorrow\u2026 Can you handle the suspense? \ud83d\ude09<\/p>\n<p>Until then, you can plug in any metabolism boosting Accelerator from <a href=\"http:\/\/kvidulich.flakv.hop.clickbank.net\/?id=abundle&amp;tid=blog\" target=\"_blank\">here<\/a>.<\/p>\n<p><a title=\"Get over 100 Accelerator workouts here\" href=\"http:\/\/kvidulich.flakv.hop.clickbank.net\/?id=abundle&amp;tid=blog\" target=\"_blank\">Get over 100 Accelerator workouts here<\/a><\/p>\n<p>Stay tuned!<\/p>\n<p>KV<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In just a moment, you\u2019ll get a taste of a brand NEW workout I\u2019ve been testing at my bootcamp. My legs and butt were still hurting two days after this<\/p>\n","protected":false},"author":1,"featured_media":5668,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[425,5],"tags":[54,25,10,527],"class_list":["post-5646","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-fat-loss-workouts","tag-bodyweight-workout","tag-fat-loss-workout","tag-fat-loss-workouts-2","tag-home-workout"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>NEW 13 minute workout (boost your energy) -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/new-13-minute-workout-boost-your-energy\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"NEW 13 minute workout (boost your energy) -\" \/>\n<meta property=\"og:description\" content=\"In just a moment, you\u2019ll get a taste of a brand NEW workout I\u2019ve been testing at my bootcamp. 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