![Free-eBooks.net](/resources/img/logo-nfe.png)
![All New Design](/resources/img/allnew.png)
This is the final and most challenging segment of the challenge:
Whole Body Mayhem!
As the title implies, we’re going to take everything that you’ve experienced so far and turn it sideways. We’re not going to focus on just one or two muscle groups, we’re going to hit all major muscle groups to ensure maximum caloric burn.
Take note that many certified trainers use these exercises to break weight loss plateaus and improve overall physical conditioning… Because they’re the toughest exercises on the planet!
If you’re done cooling down from Lower Body Insanity, it’s time to shift gears:
Workout # 1: Jumping Jacks
Jumping jacks are universally known for their ability to exhaust even the toughest lumberjacks of fitness. This movement is maddeningly simple and yet it can fatigue a wide array of muscle groups after a few repetitions.
1. Stand straight with hands at your sides and with your feet shoulder width apart.
2. When you’re ready, jump upward and as you do, swing your arms upward so that your thumbs almost touch. Make sure that you create a firm, wide arc as you jump up to get the maximum ROM (range of motion) of your arms.
3. Move your legs apart when you jump upward. There should be adequate strain on the muscles on your backside (gluteus maximus) and your calves. Use your calves to stabilize your whole body during the explosive phase of this exercise.
4. Return to your starting position and immediately proceed to jump again while maintaining proper form. The most challenging aspect of the jumping jack is to keep your back and shoulders straight during the exercise.
The swinging of your arms will also test your mettle, as fatigue will set in when you maximize your arms’ range of motion. Be strong and keep jumping!
5. For this challenging workout, I suggest you do at least 50 jumping jacks. If you can do 50 and another 50 after a short cool down period, do it! However, you have to maintain proper form to ensure that all the target muscle groups are exercised adequately.
Workout # 2: Advanced Burpees
Nothing defines mayhem in the gym like burpees. When I first tried burpees many years ago, I thought someone had punched a hole in my stomach – my muscles were knotted so tightly after 12 repetitions!
Personal experiences aside, burpees are an excellent way to build unbelievable flexibility, stamina and muscular endurance. This is one of the few exercises out there that truly challenge the upper body, core muscles and lower body, all at once.
And the best thing about it is that it doesn’t require any special tools or equipment. You can perform this exercise in a hotel room or any other place where there’s sufficient space for a pushup.
Workout # 3: The Hip Extender
If you want to exercise your core muscles and chest muscles at the same time, the Hip Extender workout is right for you.