Last month I was asked to be the Lifestyle Ambassador for Athleta’s Southport Store. I love Athleta and the way the company embraces a balanced health for women…so, of course, I said YES! I’m partnered with two other amazing women from Chicago who bring up the yoga (Mariel) and fitness (Julie) legs as well. We teach classes every month, and Sunday I taught my first class for this ambassadorship. Since my practice is really a fusion of nutrition, health and fitness, I kicked off with a new Belly Burning Full Body Workout.

Athleta Ambassador1

That’s me – short and center along – with Mariel and Julie. The Athleta 2016 Amassadors for Chicago Southport.

Nearly every workout I create is based around intervals of some sort. The purpose of every workout is to work nearly all body parts using body weight only with high intensity intervals peppered in that absolutely jack up your heart rate. The end result is a metabolic masterpiece. Your body’s ability to burn fat long is amplified.

Typically, when you do a slow and steady workout, let’s say a 30 or 45 minute jog on the treadmill or jaunt on the elliptical, you stop burning calories and fat as soon as you stop doing what you’re doing. But when you push your body well out of its comfort zone, your get into fat stores that have been there a while. Fat metabolism increases, your body moves better (because you’re moving in ways that are much more functional) and you generally feel like a rock star. Sounds pretty good, right? Well, it’s that simple.

The hard part is just accepting that you’re going to feel uncomfortable for a while. You can call it pain, but it’s not the same type of pain you feel when you sprain an ankle or stub your toe. It’s the “this-is-really-hard” type of pain.

Each of these exercise is found in The Belly Burn Plan. It’s a good book. After all, I wrote it:). In all seriousness, read the reviews. They’re compelling. The Belly Burn Plan is a comprehensive program that hones in on hormones, inflammation and fitness.

Here’s the workout. Let me know if you have any questions. If you think Belly Burning sounds good, then subscribe to my newsletter. I’ve got lots of fun stuff going on.

Circuit 1
60 Seconds Bodyweight Squats
45 Seconds Straight Arm Plank
60 Seconds Body Weight Squats
45 Seconds Straight Arm Plank
REPEAT THIS CIRCUIT TWO TIMES THROUGH WITH ONE MINUTE REST IN BETWEEN. IMMEDIATELY AFTER COMPLETING THIS CIRCUIT TWO TIMES, PERFORM 3 MINUTES OF HARD CARDIO (SEE BELOW).

Circuit 2
60 Seconds Jumping Jacks
45 Seconds Inchworm Walkouts
60 Seconds Jumping Jacks
45 Seconds Inchworm Walkouts
REPEAT THIS CIRCUIT TWO TIMES THROUGH WITH ONE MINUTE REST IN BETWEEN. IMMEDIATELY AFTER COMPLETING THIS CIRCUIT TWO TIMES, PERFORM 3 MINUTES OF HARD CARDIO (SEE BELOW).

Circuit 3
60 Seconds Burpees
45 Seconds Tricep Dips (from floor)
60 Seconds Burpees
45 Seconds Tricep Dips (from floor)
REPEAT THIS CIRCUIT TWO TIMES THROUGH WITH ONE MINUTE REST IN BETWEEN. IMMEDIATELY AFTER COMPLETING THIS CIRCUIT TWO TIMES, PERFORM 3 MINUTES OF HARD CARDIO (SEE BELOW).

Circuit 4
60 Seconds Push Ups (on knees if necessary)
30 Seconds Side Plank (right side)
60 Seconds Push Ups (on knees if necessary)
30 Seconds Side Plank (right side)
REPEAT THIS CIRCUIT TWO TIMES THROUGH WITH ONE MINUTE REST IN BETWEEN. IMMEDIATELY AFTER COMPLETING THIS CIRCUIT TWO TIMES, PERFORM 3 MINUTES OF HARD CARDIO (SEE BELOW).

*HARD CARDIO: Any cardiovascular activity performed to your body’s fullest potential. You should feel exhausted after the designated amount of time. In the case of this workout, 3 full minutes. Cardio activity includes running, cycling, spinning, elliptical, stair climber, rowing, etc. Give it all you’ve got.

Alright! That’s the workout. Again, let me know what you think. Don’t forget to subscribe to my newsletter.

Stay healthy! Traci

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