Snowed in? Turn up the heat with this leg-burning routine!

It's a Snow Day is middle GA, and I'm spending it lounging on the couch with my furry foot-warmers (aka puppies).  Don't worry, I hit play on two P90X3 workouts earlier today, so I earned this laziness with sweat.  Speaking of P90X3 - I'm less than two weeks in and loving it!  I'm going to do a detailed review of the first month when the time comes.

If you're home from work and wondering what to do with this magical, unexpected free time, I've got an awesome FREE legs routine for you to do.  It comes from the iPad/iPhone magazine Glam Today - which is as awesome free app that publishes six issues a year.  Every issue comes with multiple workout routines, tips for getting the most out of life and profiles of some very fit and awesome women.  The Jan/Feb issue includes a kick-butt routine that will shred your legs while torching major calories.

Below are screenshots from the magazine that break down the workout.  This is designed to be done in a gym, but you can modify a bit to make it home-gym friendly.  You'll need some kind of weight (dumbbells, kettleball, chubby cat), about an hour, and a little space.

Note: You can click on the pictures to make them larger.

This explanation is strange.  Basically, treat this as two separate circuits with a superset at the end.
So, Cardio then [Plie, Lunge, Deadlifts] x 4
Cardio then [Side-to-Side, Leg Press, Crunch] x 4
Cardio then [Plie, Lunge, Deadlifts, Side-to-Side, Leg Press, Crunch] x 1

If you are working out at home, try 10 minutes of jogging-in-place, jumping jacks, and some sweet dance moves.

Heavy weight here - 20 lb or two medical textbooks

You can do less weight on this one.
Double bonus if you add a torso twist to the side of the front leg to engage your abs.

Form, Form, Form!  Don't round your back.
Use enough weight - you should feel this.

High-knees, butt-kicks, fast-feet or chase your dog up and down the hallway.

To engage your adductors, focus on squeezing your legs together as you stand.

At-Home Modification - Hip lifts/Bridge:
Lay on your back, legs bent and feet on the floor by your butt.  Lift your hips high into the air.
Bonus points for doing one leg at a time with the other extended up.

Bonus if you can do this with legs extended at 45 degrees or doing the traditional bicycle.

Turn up the tunes and dance! 

Now ditch the cardio and just go through all the moves for one last super-mega-giant-gut-busting set.
Don't neglect a cool down stretch - or you'll regret it tomorrow.

This routine kills.  While not unique or innovative, these are some of the most effective moves for lower body toning - that's why you see them in so many workouts.  As you get stronger, try adding elements of instability (one-leg balancing deadlifts, reverse lunges with weight in just one hand, crunches on a exercise ball).  I didn't wear my heart rate monitor, but I imagine this'll torch around 500 calories for an hour of work, depending on how hard you push the cardio.

If you don't have an hour to spare, here's another workout from Glam Today's Jan/Feb issue:

If you have an iDevice, I highly suggest this app.  Get it here.

Stay warm - Stay safe!

bgt

NTHS 21 Day Challenge : Day 2

Happy TWOsday!
(get it...because Day 2?)

So excited to be one day down!  And what better way to celebrate the end of day 1 than with that delicious Mexi-Meatloaf.  The portions were HUGE and we still have plenty for lunch today (which I am definitely looking forward to).

Well, today started much like yesterday, with a yummy Buffalo Chicken Egg Muffin (that I topped with avocado and some extra Frank's) and a cuppa tea.  Yesterday I discovered that unsweetened coffee with whole milk is surprisingly palatable, color me impressed :)

Tuesday means Strength Training, and the hubby and I are headed to the gym for real weights BUT I didn't want to leave you hangin' so here's a No Equipment Leg Toning Routine courtesy of Self Mag.

You're going to do 3 sets of each move or go straight through the circuit 3 times.



1. Rear Reshaper: start on all fours, knees under hips, hands slightly in front of shoulders. Lift right knee to side at hip level; trace 12 large circles clockwise (as shown), then 12 the other way. Switch legs; repeat.

2. Butt Lifter: Lie face-up, knees bent, feet flat. Extend right leg toward ceiling, toes pointed. Squeeze glutes and lift hips to form a straight diagonal from left knee to shoulders (as shown). Raise hips higher, then lower to floor for 1 rep. Do 15 reps. Switch legs; repeat.

3. Calf Carver: Raise right knee to hip level, toes pointed, hands behind head. Contract abs as you lift left heel as high as you can off floor, balancing on ball of foot (as shown). Hold for 3 seconds, then lower heel for 1 rep. Do 15 reps. Switch legs; repeat.

4. Twisting Toner: Step right leg into a lunge, arms out to sides, rotating upper body to right until arms align with right thigh (as shown). Rotate to center, stepping right leg back to meet left. Repeat on opposite side for 1 rep. Do 12 reps.

5. Ass Kicker: Start on all fours, knees under hips, hands slightly in front of shoulders. Lift and extend right leg as high as you can, toes pointed (as shown). Keeping leg straight, cross right leg over left leg and tap toes to floor, then swing right leg up as high as you can and across to right, again tapping toes, for 1 rep. Do 15 reps. Switch legs; repeat.

6. Leaping Firmer: Stand with feet together, hands clasped in front of chest. Step left leg into a forward lunge. Push off floor immediately, jumping as high as you can (as shown). Land in a lunge with right leg forward for 1 rep. Do 15 reps as quickly as possible.

Good luck with the rest of your day and stay awesome!

bgt

NTHS 21 Day Challenge : Day 1

Good morning!

Today marks the beginning of our 21 day journey to getting healthier this holiday season.  If you're following the meal plan, chances are this is what your breakfast looked like:

Today also marks our first Cardio HIIT workout - keep it under 30 minutes and follow some interval arrangement (from 20 seconds on, 10 off to 2 minutes on, 1 minute off).

If you're at a loss, try this basic gym class-inspired routine:

    - 5 minute warm-up with jogging in place, butt kicks, jumping jacks, high knees, low switch kicks

    - 3 minute stretch (don't over-stretch)

   Circuit A

    - Shuttle runs (think about running to pick up that eraser and back to start) x 45 second

    - Rest 15 seconds

    - Situps (fast) x 45 seconds

    - Rest 15 seconds

    - High Jump (high as your can, arms way up over head) x 45 seconds

    - Rest 15 seconds

   Repeat Circuit A x 2 (total 3 times)
   Circuit B
    - "100 yard dash" (sprint in place) x 45 seconds
    - Rest 15 seconds
    - Push ups x 45 seconds
    - Rest 15 seconds
    - Long jump (jump as far as possible from standing) x 45 seconds
   Repeat Circuit B x 2 (total 3 times)
    - 5 minute cool down and stretch

As a side note, I want to encourage you to take a minute to reflect on how you feel about your fitness and diet up to now.  Have you been eating foods that nourish your body?  Have you found a way to have fun with exercise?  Write down where you are today and where you hope to be at the end of the challenge.  What are your longterm goals?  Taking time to write them down on paper can help you visualize and give you that little push to start making the right steps.

Good luck with the rest of your Day 1!  Feel free to check in here, in the comments, with your questions and concerns :)

bgt

NTHS 21 Day Challenge : All the Deets : Workout Plan

Alright, now that we've got the eating plan figured out, let's get down to the fun part.  Seriously, because unlike the food situation, the next three weeks of workouts will be all about having a good time and discovering new moves!

Download the image and print to keep track of your progress during the challenge!

Above is very generic calendar for you to follow for the 21 day challenge.
Cardio HIIT = High Intensity Interval Training (30 min or less of all-out interval training)
Strength Training = No gym required! I'll try to find unique, free at-home options
Something NEW = Something you've never tried (dance, spinning, kickboxing, basketball)
Cardio Endurance = Do your favorite cardio for 45 min or more at a mostly steady pace
Something FUN = Your favorite activity (walking the dog, soccer with friends, bench-press competition with your husband)
Stretch/Rest = Active recovery with pilates, yoga, or any low-intensity movement (or sleeping late)

Along the way, I'll post workouts that I find to be fun and unique.  Feel free to reach out for advice :)

You ready for this?!  I am!

(If you haven't already, be sure to check out my post about the Food portion of the NTHS 21 Day Challenge!  You'll want to be nice and prepared for Monday.)

bgt

NTHS 21 Day Challenge : All the Deets : Food

"Not This Holiday Season!"
Unfortunately, that phrase is the all-too-familiar battle cry that falls quiet once I've sedated my enthusiasm with piles of cake, stuffing, gravy, cookies, candy, hot chocolate...
I spoke yesterday about the importance of forgiving ourselves for the holiday indulgences, but that doesn't mean we can't be proactive about preventing holiday weight-gain.

So in that spirit, I'm challenging myself - and by extension you - to 21 days of no-sugar-added paleo and mixing up my workout routine.  We start December 2nd, so we'll be wrapping up the challenge days before Christmas.  Hopefully this'll give us all a bit of wiggle room in our Santa pajamas for plenty of hot cocoa and cookies on Christmas Eve.

The challenge has two parts: Eat + Move
This post will outline the first part, and a second post will talk a bit about the workout plan.

FOOD
If you're like me, the thought of 21 days without added sugars or sweeteners seems nearly impossible.  Preparation gives you the best chance for success, so clear out your fridge and stock up for the next 3 weeks based on the foods listed below:

Eat Me
Beverages: almond milk, coconut milk, coffee, tea, seltzer
All meat, seafood, eggs
Full fat dairy
Green Veggies, Squash, Cabbage, Leafy greens, Tomatoes, etc (basically all veggies)
Fruit: lemon/lime, avocado
All nuts and nut butters except peanuts and cashews
Other: cocoa, chia, coconut flour, seeds, coconut oil, broth, mustard, yeast, spices, herbs, vinegar

Limit Me
Veggies: acorn squash, beets, butternut squash, green peas, pumpkin
Fruit: green bananas, grapefruit, green apples
Grains/Legumes: Amaranth, beans and chickpeas,  Quinoa, Rice
Coconut water/juice

Don't Eat Me
Breads, brownies, cakes, candy, cereal, granola, chips, couscous, crackers, oats, orzo, pasta, pita, rice cakes, popcorn, tortillas, corn, plantains, soy beans, sweet potatoes, barley, flour (spelt, wheat, etc), sweet fruit, cashews and peanuts, condiments/canned stuff
Aaaaand, the real kicker: no alcohol

Now, you can use the lists above to create your own meals based around the foods you love, but if you need some specific ideas, here are links to recipes created by the 21DSD author (click the picture):

Breakfast

 

Beef, Pork, Lamb

 

Poultry

Miscellaneous

That about covers the food portion.  I'll follow-up with some ideas for easy and quick meals.  I'm a little overwhelmed with the meal plan and recipes that accompany the 21DSD book, so I know I'll be making some stripped-down versions.

Here's a sample meal plan for Week 1:
M:  Buffalo Chicken Egg Muffins (make ahead on Sunday, freeze extra)
       Chicken (bake extra from making muffins) salad with favorite veggies, dressed with oil + vinegar
       Mexi-Meatloaf with brussels sprouts
T:   Leftover meatloaf crumbled into omelet with 1 or 2 eggs
       Chicken and leftover brussels sprouts
       Salmon Cakes and green salad
W:  Buffalo Chicken Egg Muffin
       Leftover salmon cake, sliced avocado
       Leftover Mexi-Meatloaf crumbled over salad greens with Avocado Ranch
R:   Sausage and scrambled eggs with sliced green apple
       Turkey and Bacon Cobb Salad
       Spaghetti Squash with the 21DSD Spaghetti Sauce and crumbled sausage
F:   Buffalo Chicken Egg Muffin
       Leftover spaghetti sauce and sausage over steamed veggies
       Smoky Mexican Tortilla-less Soup
Sa:  Zucchini Pancakes
       Leftover soup
       Steak and Veggie Kabobs with garlic butter mashed cauliflower
Su:  Buffalo Chicken Egg Muffin or leftover pancakes, sausage, etc
        Leftover luncheon (clean out the fridge)
        Slow Cooker Roast Chicken and green veggies

Snacks: Throughout the week, keep some seasoned, roasted nuts (no sugar), jerky or green apples handy for between-meal snacking.

Let me know if you have any questions about this post.  Keep an eye out for a post detailing the exercise portion of the "Not This Holiday Season" 21 Day Challenge!

bgt

Crossroads - Crossfit on the fly! Free and Convenient WODs!

 One fact that is most likely universally true for everyone is that life can get crazy, sometimes unpredictable, and even occasionally uncontrollable. So how do you make sure you get your crossfit WOD in when traveling, away from home, or just too busy to make it to your home box (crossfit term for gym). There are tons of options and online resources to help ensure that you get that fitness fix for the day. Some of these are also great alternatives if affording the expensive box membership is an issue. In this post I'll just talk about one of these great resources, but never fear there's more where this comes from and will continue to share soon.

            In this last year, life for me has become significantly more insane and I have often found myself away from my home box, out of state with limited free time, and out in the middle of a third world country. This past summer I went on a medical mission trip to Cambodia for three weeks and of course one of the first things to come to my mind was….”Are there crossfit boxes in Cambodia?” For those of you racking your brain over this question, the answer is NO, there are definitely no crossfit gyms in Cambodia, not where we were anyways, which was out in makeshift clinics in churches in the middle of rice patties. Panic ensued….three weeks of no crossfit, no sticking to my paleo diet, and eating rice and French baguettes with every meal. Just thinking about the deconditioning, losing all the strength I had built back up after my back injury, and of course the potential weight gain were all subjects contributing to my angst. Luckily I found the solution I was looking for…The Traveling WOD! This site is great because it has TONS of workouts posted that you can pick and choose from, making it easy to get a quick workout in when you happen find yourself somewhere with no or limited workout equipment, like at your home/apartment, at a hotel, or at a bungalow in the middle of Kampot, Cambodia. They post daily WODs if this is something that you want to follow long-term at home or for extended travel, but personally I just used their travel WOD library so that I could make my workout fit my environment each day. Of course having the most amazing boyfriend who knew and understood my concern for going three weeks with not being able to adhere to my current workout and diet regimen surprised me with my very own workout care package for my trip, which only increased my workout options even more.

            

I would highly recommend slowly (or all at once) investing in at least some of these items just because of the variety it could add to your WODs and strength building movements that can apply to your Oly (Olympic) lifts and gymnastic skills when you are able to make it to a box. Some ideas include: an abmat for sit-ups and handstand pushups, rings and straps for ring dips, ring pull ups/ring rows, ring pushups, muscle-up progressions, muscle-ups themselves, and toes to rings, a jump rope for a good cardio alternative to running, and of course resistance bands and a roller for mobility and recovery. There are obviously other accessories that could be useful for traveling by road, but all of the things I named were able to fit in my gym bag and were not too cumbersome to take with me to the other side of the planet. Where there’s a will, there’s a way so check out this link and make fitness and crossfit work for you and whatever life throws your way!   

http://www.thetravelingwod.com/p/traveling-wods.html

Rings hanging from the second story railing at the Natural Bungalows, our home for the 2 1/2 weeks we stayed in Kampot, Cambodia....they also look great hanging from rafters!  The resistance band can be used to assist in ring dips until you build enough strength to do multiple ring dips in a row.

Handstand pushups with an abmat at the resort we visited one weekend in Kep, Cambodia. Definitely had to rearrange the furniture to get the space we needed, but you do what you gotta do!

Don't forget that you can use nature, which is always free, to get a good workout. While in Kep we hiked several miles of mountainous terrain to see the temples that had been built at the top. Very awesome and obviously lots of hard work and sweat went into to this adventure. 

On Rabbit Island in Kep, Cambodia getting ready to kayak in the Gulf of Thailand. Kayaking is an awesome core and upper body workout as much as it is cardio and renting kayaks are usually fairly inexpensive.

Until next time, keep calm and crossfit! hnh

I Can Barrely Stand It!

Sorry,
Firstly I'm sorry for the delay in posting and secondly I'm sorry that today's post isn't a review of Insanity.  I'm working on it, but I've quite a bit to say about the program that totally changed my attitude about fitness.

Instead, I'd like to write (briefly) about Barre, which I experienced today for the first time.
Macon has its very own Pure Barre studio, and for the low (not at all low) price of $20 you can sign up for a one hour class.  They also let you get your first month of unlimited classes for $99 ($200 for each following month).

So why did I drop $20 on a singe class?  Because a couple of my fellow med school gals said it was the best workout they'd tried...and for my first experience with Barre, I wanted the eyes of a professional on my form.

Am I glad I gave it a try? You bet ya.
Am I going to pay for the unlimited option? Heck no.

I had a really good time at the class, and I'm glad I got to see the moves in person.  Now I know I have a foundation for trying out (free) online Barre workouts to add some variety to my routine.  I just can't justify spending that much every month when I enjoy so many other kinds of exercise.

If you're interested in attending a class at Pure Barre (it's on Forsyth Rd near Fabrik), here a breakdown of the hour:
- Quick warm-up with 2 lb weights and stretch
- Floor, seated, thigh work
- Standing glute/hamstring work
- Seated hip work
- Abs, seated then floor
- Stretch

The class moves along pretty quickly and the instructor was good about keeping an eye on everyone and providing feedback.  The music was current.  The location is very clean and beautifully decorated.
As for the intensity?  My legs have never been so wobbly - something about the combo of balancing on your toes and isometric squat holds just sets your legs aflame.

All that being said - I've found (and tried) another FREE Fitness Blender workout for you to try!  You don't need to know much about barre, because these folks do their usual magic of showing you the moves upfront.  This is definitely a great starter workout.  Zero impact.  Combo strength and stretch.  Using large muscle groups gets the heart rate up.


I hope you attempt this style workout - and I look forward to bringing you more like it in the future!

Until next time,
bgt

Post-Call Stretch and Strength

Mondays...

Or even worse, Post-Call Mondays...

15 hours at the hospital yesterday - about 70% of that time was spent rounding on patients and the other 30% was spent hunched over a laptop, writing a reflective essay in one of the tiny call rooms.  Overall, a stupendously horrible day for my spine.

Seriously, I intended on writing a post on Do Anywhere, No Sweat moves, but there just wasn't a spare second in the day.  Reality: we all have days that go too long to even think about exercise.  What matters is how well you take care of yourself every other day of the week.

My solution for a spine compressed by a day on the wards?  A nice lower back stretch before bed and some post-call weight room work!

I'll include the stretching video and my weights routine below, but I guess my primary message is one of balance.  Long days deserve a reward at the end - and stretching fatigued muscles is a great way to thank your body for carrying you through a tough day.  Lifting weights is a great outlet for stress and when you include moves that lengthen your spine it can be a great way to decompress (literally).

Evening Stretch (Free from Fitness Blender):



Gym Routine: (I'll come back and edit with corresponding moves you can do at home)
- 10 minute cardio warm-up
- Combine the moves below into pairs and alternate sets before moving on to the next pair of moves.
- Move as quickly as possible to each new exercise, resting when needed
- Use enough weight to keep it challenging.
1a) Bent Over Rows - 10 Reps x 3 Sets       1b) One Legged Squat - 10 Reps each leg x 3 Sets

                   

2a) Assisted Pull-Up - 10 Reps x 3 Sets         2b) Assisted Triceps Dip - 10 Reps x 3 Sets

3a) Weighted Lunge - 12 Reps each Leg x 3 Sets            3b) Single-Leg Dead Lift

                                 

4a) Hanging Abs - 3 sets of front and oblique tuck-ins to failure   4b) Back Extension - 3 Sets to failure

                   

You really want to do a cool down and stretch after a routine like this - otherwise you'll be tight and miserable the next day.  The whole shebang took me an hour - only because my cool-down was 20 minutes on the stationary bike.

I'll be back later this week with my first Fitness Program Review - I'll highlight my experience with Insanity and share advice for including some less-intimidating plyometric HIIT into your fitness routine.

Sweat on,
bgt

550 Rep Fat Massacre - from Zuzana at BodyRock.tv

Happy Saturday!  I hope the weather where you are is as gorgeous as it is here...
Today's workout is outdoor friendly!

I've got another free workout for you today - this one from the crazy shredded lady at bodyrock.tv.
Click here for the original post on that page.  I've reproduced most of it below - I also embedded the instructional video.

What you need: About 30 minutes, music, watch/timer, water, towel and some True Grit
What you get: Fast, effective, low-impact cardio and strength

The Workout:  Complete the following in as little time as possible, but watch your form!
- Backward Lunge Kick Up (25 reps each leg)
      Step back with right leg into deep lunge.  As you come up, bring the right leg forward into a high kick and reach for your toe with your left arm.  Repeat x 25 then switch sides.
- Walk Over Push Ups (50 reps)
      Start in plank with feet together and hands under shoulders.  Step right foot out and left arm in so feet are apart and hands are together.  Step left foot to right foot and move right arm out to return to plank.  Do a push up.  Reverse directions.  Each push up counts as a rep.
      Make it easier: Keep feet apart for push up or do knee push ups.
      Make it harder: Keep one foot off the floor during the push up
- Mountain Climber (50 reps)
      In plank, step right foot forward then switch legs fast.  I count on the same leg each time (100 switches for 50 reps).
- Sumo Squats Knee Up (50 reps)
      Drop deeply into a wide squat.  As you come up, bring right knee to chest, turning torso slightly to the right.  Repeat x 50, alternating legs.
- One Leg Bridge with Leg Raise (25 reps each leg)
      Lie on floor with knees bent and feet close to buttocks.  Lift hips into air, keeping core tight.  Straighten out right leg and raise foot to ceiling and back down, keeping hips off the ground.  Repeat x 25 and switch sides.
- Side-to-Side Squat with Leg Lift (50 reps)
      Lower into squat and shift weight to right heel.  Kick left foot out to side as high as possible, keeping knee straight and toes pointing forward.  Stay as low as possible during kick and then lower left leg, returning to centered squat.  Repeat x 50, alternating sides.
- One Arm Triceps Push Ups (25 reps each arm)
      Lie on left side with left hand gripping right shoulder.  With right hand a few inches in front of left shoulder, push up, concentrating on triceps and right chest.  Repeat x 25 then switch sides.
- Star Crunch (50 reps)
      Lie on back with feet straight up in the air and reach arms back behind head.  Crunch up, opening legs to sides and reaching hands between your thighs.  Return to start.  Repeat x 50
- Diagonal Touch Down (25 reps each side)
     Stand with feet shoulder's width apart. Squat down, reaching over to left foot.  Try to touch the ground a couple inches outside your foot.  Stand up quickly, reaching up and to the right, twisting torso and focusing on obliques.  Repeat x 25 and then switch sides.
- Side Plank Lift (25 reps each side)
      Raise up into side plank with free hand on hip or behind your head.  Drop hips slowly and then lift back up - do not touch the floor.  Repeat x 25 then switch sides.
      Make it easier: Low side plank on elbow, top foot slightly in front of bottom foot
      Make it harder: High side plank on hand, feet stacked
      Make it brutal: As you bring hips up, lift top foot into air
      Make it deadly:  Keep top foot in air throughout move
- One Leg Wall Sit (25 reps each leg)
      With back flush against wall, lower into seated position, knees bent 90 degrees.  Lift right foot off the floor.  With knee straight, lift and lower right leg x 25, then switch sides.

My time: 19:45
Calorie Burn: 200

I added a 5 minute warm-up: jumping jacks, jog-in-place, bounce-to-music, dynamic stretching
I also added a 5 min cool-down: same as above
Total calorie burn: 300 for just over 30 minutes.

Strengths: Burns as many calories as a plyometrics workout without any actual jumping.  No equipment necessary.  Hits all the major muscle groups.  Appropriate for most intermediate/advanced fitness levels.  Most people should be able to finish within 30 minutes.

Weaknesses: Having to check the list between each move.  No description of form - must watch video to see moves.  Feeling inadequate compared to her utter shreddedness.  Should probably add your own warm-up and stretch.  Starts with lunges -_-

That's it for today!  Happy sweating!
bgt

Fitness Blender - 84 Minute, 1000 Calorie (?) Burner

Hello friends!

For my inaugural post, I thought I'd start with a real calorie torching workout available for FREE on youtube, fitnessblender.com, or just click play below.

What you need: Almost 1.5 hrs, music, dumbbells (I used 8 lbs), and a mat if you have a hard floor
What you get: A free, total body, Cardio+Strength+Core workout

Strengths: The moves are not vanilla - they did a good job including HIIT-style moves that are compound.  The time went by pretty fast, because there is very little redundancy.  They show a preview of each upcoming move and give you some prep time to practice it.  It hits all the major muscle groups.  Good stretch at the end if you tend to skip the stretch when it isn't included in the video.  This girl's body is pretty inspirational...

Weaknesses: There is no music.  The bland instructional voiceover and background don't keep you engaged, so playing your own music is a must.  You probably need a light AND heavy set of dumbbells - I used a 50 lb plate for dead lifts and weighted squats, but my 8 lb hand weights were okay for all the other moves.  Did not burn 1,000 calories (probably somewhere around 600) and isn't the best "burn for your buck" in terms of calories per hour.

Bottom Line:  Great, free Total Body Burner for a day when you've got a solid chunk of time to spend on your workout.

Lifting buns and flexing guns,
BGT