♥ Get results and feel good with the FitForceFX Bikini Body Bootcamp Program!
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***PRODUCTS I USE FOR MY WORKOUTS***
HEART RATE MONITOR WATCH: http://amzn.to/2pQwaUy
HEART RATE MONITOR CHEST STRAP/SENSOR: http://amzn.to/2rwRF90
WEIGHTED VEST: http://shop.bodyrock.tv/#_l_2i
RESISTANCE LOOP BANDS: http://amzn.to/2pQDHCI
FOAM ROLLER (SMR RECOVERY): http://amzn.to/2rk1V8i
PROTEIN POWDER (BPI Sports "Whey HD. My favorite flavors are Vanilla Caramel followed by Chocolate Cookie): https://goo.gl/8xl7Kf (Use code: FITFORCEFX to get 20% off)
BCAA’s (BPI Sports “Best BCAA”. My favorite flavors are Fruit Punch, Grape & Watermelon): https://goo.gl/8xl7Kf (Use code: FITFORCEFX to get 20% off)
LIFTING/TRAINING GLOVES: http://amzn.to/2qXKnzc
Killer Mashup No.4
Optional Equipment: Set of dumbbells, kettlebell, resistance band, Step (or bench/chair), Pillow (or rolled towel), Hard ball (basketball or Medball)
WARM UP (8 ct):
Tabata Intervals: 20/10
#1: Dumbbell or KB swings (ALT) DB or KB side-lunge w/ balanced s.arm o/h press
#2: Ball toe taps (ALT) Ball balanced mountain climbers
#3: Stand up sit up Burpee (4 sets), 180 degree squat jumps w/ dumbbell push
#4: Plank Jack Star jump Burpee / Renegade row to squat hold
Ripped Abs Plank Burnout (stay in plank whole time): • 10 side plank dips, knee-to-elbow L • 10 side plank dips, knee-to-elbow R • 10 reverse plank pikes L • 10 reverse plank pikes R • 10 forearm plank reaches • 5 plank knee-to-opp-elbow X2
HIIT Intervals of 40/40 (w/ "off interval" HIIT combo, or HIIT of choice: high knees, jump rope, jumping jacks, ball toe-taps, etc.)
HIIT Combo: 2 Traveling front kicks, 2 jacks back, HiLo squat punches (1L/1R), Burpee 1) Curtsey lunge w/ kick & squat (ALT L&R) 2) Plank Knee twist, plank jacks (ALT L&R) 3) Spider-Man, jump tuck Burpee 4) S leg deadlift L, side lunge R, s-leg hop L 5) S leg deadlift R, side lunge L, s-leg hop R 6) 4 mountain climbers, plank jack 7) Squat, kick up to decline plank, Spider-Man Burpee 8) Hellraiser, plank thruster to plank thruster squat hold w/ 2 heel raises (switch leads on Hellraiser) 9) Plié squat curtsey lunge, roundhouse (L&R alternating) 10) Plank triceps extension, 2 plank jacks 11) 2 speed skaters, 2 alternating side kicks 12) 1 plank opener, 2 crab toe-touch 13) Leg raises w/ hip lift (L, R, C) 14) Levitating sprinkler
12 reps per exercise following my tempo, focusing on the eccentric phase of the muscle contraction. Killer! 1) Step-up to balance, biceps curl to o/h press, reverse lunge, (starting L - 1 DB only to challenge balance) 2) Step-up, lateral leg raise, reverse lunge, biceps curl (starting R) 3) Uneven heel-raised goblet squat L 4) Uneven heel-raised goblet squat R 5) Single leg deadlift, row, scaption (L - 1 DB only) 6) Single leg deadlift, row, scaption (R - 1 DB only) 7) Narrow heel-elevated squat w/fly 8) Bulgarian split squat, s-leg deadlift (L - 1 DB only) 9) Bulgarian split squat, s-leg deadlift R 10) Transverse lunge L, single arm lateral raise R, reverse lunge, fwd raise R 11) Transverse lunge R, single arm lateral raise L, reverse lunge, fwd raise L 12) Levitating lunges (6L, 6R, 6L, 6R) 13) Pirate pulls 14) Hip thrust on bench 15) Single leg hip thrust on ball (6L, 6R, 6L, 6R)
Abs & upper body burnout 1) Death by Abs sequence 6X 2) Plank Abs Yoga Flow:
FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercises shown.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.