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171 E 74th St
New York, NY, 10021
United States

LIFE

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MY KIND OF WORKOUT

Sherica Holmon

Hello beautiful people!

Wow, it's been a while.  I really want to start blogging more, but I want your help.  What information would you find helpful for your fitness journey?

I want to know, so I can help you.  My inspiration comes from helping others, rather than doing things for my own benefit.  I have a platform to help so many, and that is exactly what I strive to do.  So if you have any topics that you'd like me to cover, please let me know :)

Today I want to share with you one my favorite workout to do outside of my FAT BURN 45 classes.  This workout involves a treadmill and a pair of dumbbells.  No treadmill? Than go to a track and set up shop!

Why do I love this workout?

  • It's quick and effective, less than 30 minutes.
  • I work my full body, incorporating weights and high intensity cardio.
  • I get a great sweat in and feel great every time I do this workout! 
  • What more could you want?!

HERE IS YOUR FAT BURN 45 Sprint and Lift workout!

5-10 minute incline walk, 4 % incline 3.5 speed

Run for one minute at 6.0 speed

  • 12 clean and presses

Run for one minute at 7.0 speed

  • 12 clean and press
  • 12 squats

Run for one minute at 8.0

  • 12 clean and press
  • 12 squats
  • 12 lunges

Run for one minute at 8.5

  • 12 clean and press
  • 12 squats
  • 12 lunges
  • 12 triceps extensions

Run for one minute at 9.0

  • 12 clean and press
  • 12 squats
  • 12 lunges
  • 12 triceps extensions
  • 12 burpees

Complete once through with minimal rest in between exercises.


Keep in mind that this is a short routine, the key to get maximum benefits are to keep your heart rate up by keeping rest time minimal.  More importantly, please listen to your body. If it becomes too much slow down.

ENJOY AND GOOD LUCK!