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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)

PREWORKOUT: http://amzn.to/2q1abW0

LIFTING/TRAINING GLOVES: http://amzn.to/2qXKnzc

Optional equipment: dumbbells, bench/chair, resistance band, kettlebell, hard ball, mat

Part 1: Warm up

Part 2: Ball TABATA

1) Mountain Climbers on ball
2) Everests on ball
3) 3-point plank thrusters on ball
4) Plank jacks on ball
(X2)

Part 2: Lower Body Strength (60/10 intervals) w/ band and weight

1) S leg hip thruster L
2) S leg hip thruster R
3) Goblet pendulum squat
4) S leg staggered deadlift L (heel raised)
5) S leg staggered deadlift R (heel raised)

Part 3: Weighted HIIT 30/10

1) Kettlebell swings
2) Basketball jumps
3) Man Maker
4) Tuck jump Burpee, curtsey lunge, jump squat (alternating)
5) Side lunge clean & press w/ s. Leg hop R
6) Side lunge clean & press w/ s. Leg hop L
7) Bombshell get ups L (stay low)
8) Bombshell get ups R (stay low)

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, press, 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) 180 degree squat jumps w/ dumbbell push
2) Skiier swing (KB or DB)
3) Switch lunge, tuck jump
4) Everest Burpee
X2

Part 6: Abs Burnout 40/10

1) X-crunch
2) Sweeping V-ups
3) Rocking plank (on Stability ball or floor)
4) Forearm plank reaches
5) Russian twist to press (alternating)
6) The Clamp (really SQUEEZE)!

Part 7) Strength: 80 seconds /Stability Strength 80 seconds /HIIT 3 sets of 20/10 intervals

Tri-set 1: BACK & SHOULDERS
Strength: Bent over reverse fly
Stability: Single leg Renegade row (alternating feet)
HIIT: Hellraiser Burpee

Tri-set 2: BICEPS
S: Seated biceps curls w/ inside knee brace
St: single leg biceps curls
H: Speed biceps curls (no swinging - body stays stable)

Tri-set 3: TRICEPS
S: Supine skull crushers on bench (or floor)
St: Plank triceps extension w/ palm twist to ceiling
H: Russian kicks

Tri-set 4: SHOULDERS
S: Lateral extension L
St: Pirate pulls
H: Plank jack shoulder taps

Tri-set 5: SHOULDERS
S: Lateral extension R
St: Arnold presses (single leg balanced switching legs 1/2 way)
H: 2 Hellraisers, 2 shoulder taps

Part 8) Killer Yoga Flow for Abs & Upper Body Sculpt
1) Downdog
2) Chaturanga
3) Updog
4) 3 legged dog to abs flow through
- Repeat other side

Part 9) Strength: 80 seconds /Stability Strength 80 seconds /HIIT 3 sets of 20/10 intervals

Tri-set 1: BACK & SHOULDERS
Strength: Bent over reverse fly
Stability: Single leg Renegade row (alternating feet)
HIIT: Hellraiser Burpee

Tri-set 2: BICEPS
S: Seated biceps curls w/ inside knee brace
St: single leg biceps curls
H: Speed biceps curls (no swinging - body stays stable)

Tri-set 3: TRICEPS
S: Supine skull crushers on bench (or floor)
St: Plank triceps extension w/ palm twist to ceiling
H: Russian kicks

Tri-set 4: SHOULDERS
S: Lateral extension L
St: Pirate pulls
H: Plank jack shoulder taps

Tri-set 5: SHOULDERS
S: Lateral extension R
St: Arnold presses (single leg balanced switching legs 1/2 way)
H: 2 Hellraisers, 2 shoulder taps

Part 10: Killer Yoga Flow for Abs & Upper Body Sculpt
1) Downdog
2) Chaturanga
3) Updog
4) 3 legged dog to abs flow through
- Repeat other side

Part 11) 30 seconds each exercise
1. Inchworm w/ pushup
2. Inchworm w/ pushup long jump, 180 degree squat jump

Tabata 1 - 8 sets of 20/10 intervals

1. Hand release Evil Leprechaun Burpee
2. Switch lunges
3. Everests
4. Mountain climber
X2

Tabata 2 - 8 sets of 20/10 intervals

1. Walking lunge to switch lunge
2. Jump squat to star jump
3. Curtsey lunge to jump squat (alternating)
4. Corner to corner speed jabs (switch sides on second round)
X2


1 minute: Extreme abs

Plank
Side star plank L
Thread needle
Side star plank R
Thread needle
SLOW Single leg chuturanga
Updog
(Repeat until time out)

******
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.