1165 Calorie “Breathing Fire” Workout

I am getting ready to do a conditioning workout in a couple of hours.

Just for fun, I figured out how many calories (roughly) I am going to burn.

Turns out to 1165 calories total for the 60 minute workout.

No wonder I’m down 11 pounds after training this way for the last 8-10 weeks!

Now, keep in mind – I’m a big dude.

I’m about 70 pounds down from my peak – NFL football weight of 310, but I still weigh about 240 pounds.

So I’m burning significantly more calories doing this workout, than the average man or woman would.

BUT, the average man or woman will still probably burn 700, 800, or 900 … and if you added four of these workouts to your existing training schedule each week … you’d probably get close to burning the extra 3500 calories you need to lose a pound of fat.

(This is the big idea behind Breathing Fire – more details at the link here http://nanacast.com/vp/10006786/)

Check out the workout below:

1165 Calorie “Breathing Fire” Workout

WARM UP (5 mins)

3 rounds, 30 seconds each exercise, easy pace

– Jumping Jacks
– Bodyweight Squats
– Plank Hold
– Leg Swings

PART 1 – Track Intervals (15 mins)

– 1 mile
– Run / Sprint the straight parts of the track
– Walk around the curves

PART 2 – Stadium Run + Calisthenics (20 mins)

– Sprint up the stadium steps
– Walk down
– At the bottom of the steps – after each sprint up / walk down – alternate 10 squats, push ups, lunges, and rows. Use a sandbag to add resistance to the moves if you have one to burn even MORE calories

PART 3 – PART 1 – Track Intervals (15 mins)

– Go for 1 mile
– Run the straight parts of the track
– Walk around the curves


Hold each for 30 seconds:

– Hamstring stretch
– Hip stretch
– Calves stretch
– Quad stretch


Does the workout above look fun?

Do you want to get into incredible cardio shape and get ready for the November Sacramento Spartan Race?

Check out the Fall FVT OCR Group and join us starting next week at the link below (limited to first 10 to sign up): http://nanacast.com/vp/10006786/

-Forest and the FVT Team

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