Fitness Friday: Fat Burning and Muscle Building Fitness Challenge

Here at Hilton Head Health, we understand that the key to wellness and weight loss is as unique and different as all of our guests. That's why we offer personalized programs that help you achieve your goals on your own level and at your own pace.

​We also believe in helping you achieve your long term, long-lasting weight loss and wellness goals. So today on the blog, here is what I will offer you...

Complete this body weight routine, keeping written records of each workout and the time it takes you to complete each portion, until you can accomplish each portion at the desired intensity. Email your statistics to jcrawford@hhhealth.com and I will send you a 4-6 week routine that will build off this foundation you’ve created for yourself and have you in possibly the best physical shape of your life.

Here’s the workout:

• Run 0.5 miles

Complete the following 5 exercises 1 round at a time (round 1 = 1 reps of each exercise, round 2 = 2 reps of each exercise, up to 5 rounds or 5 reps of each exercise)

• The modified ‘Man Maker’

o 1 rep = walking lunge (1 lunge per leg) drop to push-up position and perform one push-up, while maintaining the push-up position, perform the T Plank (rotate your body so that one hand is pointing toward the sky, repeat on opposite side), jump both feet in toward your chest, then stand and reach over head as if you are performing an overhead press

*It is important to note that this move contains 4 moves in one to complete one rep; DO NOT perform consecutive reps of each portion of the exercise (ex: 3 consecutive push-ups in round three then 3 consecutive T Planks) this is the easy way out. Don’t take the easy way out.

• Crunchy Frog

• Cross-Knee Burpee

o 1 rep = from the standing position, drop to the push up position (don’t do a push-up) take you right knee to the left elbow, then the left knee to the right elbow, jump both feet in toward your chest, then jump 6-12” reaching for the sky

• Single Leg ‘V’-Up

o 1 rep each leg = 1 total rep

• Star Jump



Do this until you can complete the run in 5 minutes, and the exercises in 30 for a total of 35 minutes.  Once you have done that, increase the distance of the run to 1 mile until you can complete the run in 10 minute and the exercises in 25 minutes for a total of 35 minutes…notice a trend?  Last progression; increase the distance of the run to 1.5 miles.  Work to complete the run in 15 minutes or less and the exercises in 20 minutes or less completing the entire workout in 35 minutes or less.

Once you have done this and recorded your results for each day regardless of how long it takes you to do it (record run time, record exercise time, and record total time to account for total rest), then you will have not only built a functional foundation for an intense fat burning, muscle building workout, but you will have gotten yourself in considerable shape in regards to the general population (this is an opinion, not a statistic, and is based on the fact that in order to enlist in the United States Marine Corps and participate in recruit training, you must be capable of running 1.5 miles in 15 minutes or less for females, 13 and a half for males).  I will then send you your 4-6 week plan.

I encourage you to accept this challenge and start the new beginning of your healthier, happier, and more capable life.