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Total Body Fat Burn & Sculpt Workout: HIIT & Strength No.31

Optional equipment: dumbbells, kettlebell, mat

Part 1: Bodyweight Tabata
1) 2 mountain climbers, 2 Everests
2) Star jump plank jack Burpee
3) 2 Plank jack shoulder taps, Hellraiser
4) Switch lunges
X2

Part 2: Total Body Strength (80/10 intervals)

1) Single leg deadlift L w/ row, reverse lunge, s arm scaption
2) Single leg deadlift R w/ row, reverse lunge, s arm scaption
3) Curtsey lunge L, squat w/ biceps curl, O/H press
4) Curtsey lunge R, squat w/ biceps curl, O/H press
5) Goblet pendulum squat, deadlift alternating lateral extension
6) S leg staggered deadlift L (heel raised) w/ wide row at bottom
7) S leg staggered deadlift R (heel raised), w/ narrow row at bottom

Part 3: Weighted HIIT 30/10

1) Kettlebell swings
2) Walking lunge to switch lunge
3) 2 renegade rows, 2 plank thruster to o/h press
4) 3 jump squats, 2 front kicks (alternating)
5) Side lunge clean & press w/ s. Leg hop R
6) Side lunge clean & press w/ s. Leg hop L
7) X squat jump w/ dumbbell drop & pick up (alternating)

Part 4: Total Body Strength 50/10 intervals)

1) S leg deadlift L, squat, s. Leg o/h press (KB or DB)
2) S leg deadlift R, squat, s. Leg o/h press
3) Squat to good morning
4) Single leg chair squat L w/ DB push
5) Single leg chair squat R w/ DB push

Part 5: Tabata 20/10

1) Skiier swing (KB or DB)
2) 180 degree squat jumps w/ dumbbell push
3) Everest Burpee with weighted O/H press
4) Walking lunge, switch lunge, tuck jump
X2

Part 6: Weighted Abs Burnout 40/10

1) Turkish sit-up L
2) Turkish sit-up R
3) Rocking plank to side plank, threat the needle (alternating)
4) Russian twist to press (alternating)
5) In & out w/ dumbbell between feet

******
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.