This is the Burn D workout from the Bodyweight Total Burn plan. It trains Chest, Back, Quads, Glutes, Core and Lower Back across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Push Up 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 |
|---|---|
 Push Up | 3 × 12 |
 Pull-Up | 3 × 12 |
 Jump Squat | 3 × 12 |
 Hip Thrust | 3 × 12 |
 Mountain Climber | 3 × 20 |
 Superman | 3 × 20 |
