The title says it all! This is a Sweaty Beast! Let's SMASH it together!

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1000 Calorie Killer Mashup #3: Sweaty Beast Challenge

Optional Equipment: Set of dumbbells, hard ball, step (or chair), pillow (or rolled towel)

PART 1: Warm Up

Part 2: HIIt: Intervals of 40/30 (w/ "off interval" as a HIIT kickboxing combo, or HIIT of choice: high knees, jump rope, jumping jacks, ball toe-taps, etc.) 1) Curtsey lunge w/ kick L, squat jump
2) Curtsey lunge w/ kick R, squat jump
3) Spider-Man, plank jack Burpee
4) S leg deadlift L, fwd lunge R, squat, reverse lunge L
5) S leg deadlift R, fwd lunge L, squat, reverse lunge R
6) Curtsey lunge, plank jack, front jump kick L
7) Curtsey lunge, plank jack, front jump kick R
8) Squat, kick up to decline plank, push-up Burpee
9) 2 Hellraisers, 2 Everests (switch leads)
10) Plié squat curtsey lunge, roundhouse (L&R alternating)
11) Plank triceps extension, 2 plank jacks
12) Transverse lunge, arm push extension, tri-pulse (L&r alternating)
13) 2 plank toe-touch, 2 crab toe-touch
14) Chair abs sequence
15) Double leg overs

Part 3: Tabata Intervals: 20/10

Tabata #1: Ball toe-taps (ALT) Ball roller uneven push-ups
Tabata #2: Stand up sit ups (4 sets), 180 degree squat jumps w/ dumbbell push
Tabata #3: Star jump Burpee (ALT) Lateral lunge to balance to single arm o/h press
Tabata #4: Single Burpee w/ Hellraiser & front jump squat (ALT) Renegade row Burpee

Part 4: Abs Burnout: • 6 Pikes
• 6 Pike L
• 6 Pike R
• 6 Single leg pikes
X2

PART 5: Strength

12 reps per exercise following my tempo. 1) Step-up, lateral leg raise, reverse lunge, biceps curl (starting L - 1 DB only to challenge balance)
2) Step-up, lateral leg raise, reverse lunge, biceps curl (starting R)
3) Sumo squat, calf raise, cross punches
4) Single leg deadlift, row, fwd raise (L - 1 DB only)
5) Single leg deadlift, row, fwd raise (R - 1 DB only)
6) Renegade row, triceps kickback (L&R)
7) Bulgarian split squat w/ scaption (L&R alternating) (1 DB only)
8) Side lunge L, single arm lateral raise R, transverse lunge L, curl & press R
9) Side lunge R, single arm lateral raise L, transverse lunge R, curl & press L
10) Levitating lunges (6L, 6R, 6L, 6R)
11) Goblet squat, reverse lunge w/ press (alternating)
12) Hip thrust
13) Boat Abs - High boat to low boat
14) Plank knee-to-nose, knee cross, Spider-Man (6L/6R)

******
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.