Ankle Band Burner

Fat Blasting, 25-minutes, Do It Anywhere!

Short on time? Can’t make it to the gym? Try this fat blasting workout you can do anywhere, anytime!

Perform 4 Rounds. No rest between exercises. Minimize rest between sets.

20 Walking Lunge-Kickback
15 Push-ups
15 (each leg) Lateral Leg Lift & Knee Pull
15 Triceps Push-ups
15 Plank To Squat
15 Push-ups
20 Forward Lunges
15 Triceps Push-ups

* Band shown is available at

Forward Lunge

Exercise Notes:

– All exercises can be done with or without the B-Force lateral bands.

– For more stability, hold on to something and keep great form.
– Keep the bands around your ankles for the push-ups. Position legs wide to add intensity and glute/thigh work.

Walking Lunge Kickbacks

Walking Lunge-Kickbacks. Take your time and focus on form here. Get deep into the lunge making sure the front knee doesn’t go over the front toe. Then kick back the back leg and squeeze.

Lateral Leg Lift & Knee Pull.

Lateral Leg Lift & Knee Pull. Lift one leg laterally by squeezing your glute. TAP the toe back down to the ground and then pull your knee to your chest contracting your abdominals. Add a squat here for extra intensity.

Plank To Squat.

Plank To Squat. Get in a plank position and then jump your legs forward to land in a deep squat. Make sure you don’t let your knees cave inward during the squat. Then, place your palms on the ground and jump back into a plank.

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Jennifer Andrews

Jennifer Andrews is a IFBB Pro Bikini Athlete, certified trainer/business owner with Fine Fanny Fitness, and Team Bombshell coach. Jennifer is a sponsored athlete for Beautyfit and Better Bodies.

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Facebook: JenniferAndrewsIFBBPRO
Twitter: @finefann
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