This is the Burn B workout from the Bodyweight Total Burn plan. It trains Quads, Triceps, Back, Hamstrings and Core across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Jump Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Jump Squat | 3 × 12 |
 Diamond Push-Up | 3 × 12 |
 Chin-Up | 3 × 12 |
 Nordic Curl | 3 × 20 |
 Plank | 3 × 60 |
 Box Jump | 3 × 12 |
