This is the Friday workout from the Morning Burn plan. It trains Cardio, Quads, Core and Lower Back across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Burpee while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest about a minute on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Burpee | 3 × 12 |
 Walking Lunge | 3 × 10 |
 Plank | 3 × 60 |
 Bicycle Crunch | 3 × 12 |
 Superman | 3 × 12 |
