A great new workout

Scott Schwab:
There are so many exercises and combinations or routines that you can have as a workout. It leaves people wondering what they should do and how effective it will be. I decided to write a post about a workout that you can do at any level and obtain results that will help you get lean muscle and lose weight. Realize that with any routine you also need to balance your caloric intake and cut out the sugars. Furthermore the best tool for refueling the body is the water that you put back.
Balance Push ups-
Balance push ups are one of the best workouts that you can have. The key is to transfer weight between your hands and your legs. In the starting position, your legs and hands are equal width apart from each other and should be solid on the ground. The best way to turn up the difficulty level is to raise one leg in the air as you are ascending and descending in the push up. Additionally you will have great benefits if you change the position of your hands and switch up the leg that is elevated. This will improve your balance and strengthen muscles in your body that normally are not worked. Choose how many reps you do and make this the first of 4 exercises that you will do. Your goal should be to complete this cycle 4 times or do four sets.
Leap Frog-
Take a distance of 20 to 30 yards. Start in the crouching position and explode upwards and outwards. Your goal is to jump as high and as far as you possibly can repeatedly for the entire amount. If you are looking to step it up, turn around and head back to where you started. The goal is to do them relatively quickly but to maintain good form. The faster that you can get your heart working the better. Have this be the second exercise in the set of 4. You will repeat this 4 times.
Squat/Lunge-
The lunge squat is taking the best exercises for your legs and combining them. The goal is to have solid and fluid movement that will help build muscles and strengthen tendons. Take your time on this exercise. This is where you will be able to rest a little from the leap frog. Standing straight up with shoulder width apart you will take your hands and place them on your waist line. Descend down until you are as low as you can go. As you are coming up, you will step immediately forward into a lunge. Gauge your step forward based on your comfort level. The goal is for you to do 10 squat/lunges for each leg. It is a continuous motion, but will be something that works your body so well. Have this be the third exercise in the set of 4. You will repeat this exercise 4 times total.
Dips-
These can either be done in the seated position. It is best to find a solid surface and get your legs out straight and resting on the ground. Scoot your butt off the surface until your arms are supporting your body and your legs are used as the base. Lower your body down until you cannot go any further. Chairs with pronounced arm rests are the best for this. The other dip that can be done at the gym or creatively at home. Is finding bars where you must elevate your body to where your feet are not touching the ground and you are only holding yourself up with your arms. Again dip your body down until you cannot go any further. The goal will be to do 10 reps and 4 sets. This is the fourth exercise in the overall grouping of exercises.

The reason this workout is so successful is you are constantly moving. You are working different parts of your body and the switching between exercises will keep your heart rate elevated. It is often called cross-fit, but it is my opinion that cross fit exercises are the most effective in establishing a healthy, lean body.

For you to really maximize your workout finish with a 1 mile jog or run. The key is to change up the speeds. Don't just sit their and go into relax mode. Your are now at the threshold of burning the most calories that you can possibly burn. If you punch it into overdrive you will get benefits that normal workouts just cannot deliver. Finally it is always beneficial to finish with an ab workout and stretching. That way you finish with a full-body workout and you have burned more calories than running alone or lifting alone. You will double your results in half the time!