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If you’re bored with your current workout, then just imagine how your body is feeling. Smart and able to adapt, our body needs a new challenge in order to continue producing results. Below, is an advanced workout combining a mix of bodyweight, dumbbell, and kettlebell exercises that will keep your body guessing at every turn.

In the first superset, you’ll combine vertical jumps with the military press exercise. So, starting with jumps, jump up in the air and as you land, quickly jump back up again. You will perform six repetitions of this and immediately move into the military press exercise.

Now, if you don’t have a barbell, you can do this exercise as a dumbbell press instead. For proper form, slightly bend your knees and then drive the bar straight up over your head. For the dumbbell press, just use one dumbbell at a time, press up and then slowly lower the dumbbell down while keeping your abs braced.

After finishing the first superset you’ll then move into a superset that pairs the split lunge jump with a chin-up – knee-up combination.

For the split squat, you want to bring one leg forward so that you are in the split squat stance, and then jump up and alternate legs while in the air. Repeat this movement with no rest as you land.

Immediately following the split squat jump, move into chin-ups with knee-ups. So, for this exercise you will do a regular chin up while pulling your knees up to your chest. It’s important in this exercise that you keep the lowering movement nice and controlled. In addition, you’ll find that the eccentric movement of this exercise will really work those abs of yours. If you cannot, however, do a chin up, then you can just skip this superset.

For the final superset, you’ll start with kettlebell swings and combine that with elevated pushups. Now, for the kettlebell swings, grab the KB with 2 hands, place your feet slightly wider than hip width apart and swing. It’s important to note, that all of the power from the swing is generated from your hips and not your arms. So really use those hips of yours.

Once you complete all the repetitions for the swings, finish off the superset with a series of elevated pushups. To do this exercise, make sure one hand is elevated about 4-6 inches from the ground and then perform a regular pushup. Finish all reps on one side and then switch to the other.

So that’s it for the resistance training, but also included is a bodyweight interval program to finish off this workout.

For this interval program you will follow the Tabata format of 20 seconds working at a hard pace followed by 10 seconds of rest. So, to start, you will do bodyweight squats for 20 seconds and then rest for 10 seconds. Repeat for a total of 8 rounds.

The next exercise in the interval program is pushups. Following the Tabata format again, perform a series of repeated pushups for 20 seconds and then rest for 10 seconds. Repeat this for a total of 4 rounds. If you can’t perform pushups, then you can either hold the pushup in the top position (pushup plank position) or do mountain climbers.

Lastly, finish off this the Tabata interval program with 8 rounds of the bodyweight squats.

Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover more tips for fat loss and how to burn belly fat in less workout time than ever before.

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