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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

1000 Calorie Metabolism Booster Workout: HIIT & Strength MAX No.14

Optional Equipment: set of dumbbells, sliders (washcloths/Tupperware lids), step or bench, loop bands, kettlebell, hard ball, mat

This section will be a strength exercise superset with a HIIT exercise. Alternating between upper body and lower body strength training moves.

Part 1) Warm Up

Part 2) Strength & HIIT Supersets
1 min strength superset with 1 min of HIIT broken into two 30-second intervals.

1) S: Eccentric Bent over narrow row to rear delt “v” scaption
H: Kettlebell (or dumbbell) swing

2) S: Eccentric goblet squat
H: Split lung, jump squat

3) S: Eccentric Lateral raise to forward and reverse
H: Renegade row Burpee w/ tuck jump

4) S: Eccentric Goblet Bulgarian split squat R
H: Bulgarian split squat hops R

5) S: Eccentric biceps curl alternating (in elevated V sit)
H: Plank jack shoulder tap, double thruster w/ ISO pause heel raise

6) S: Eccentric Goblet Bulgarian split squat L
H: Bulgarian split squat hops L

7) S: Eccentric biceps curl alternating (in elevated V sit)
H: Plank drag (fwd & rvs)

8) S: Eccentric Single leg deadlift (L leg R arm), fwd lunge R, squat
H: walking lunge switch lunge combo (L lead)

9) S: Eccentric Pirate pull, push up, rotational plank row (alternating)
H: Weighted basketball jumps

10) S: Eccentric Single leg deadlift (R leg L arm), fwd lunge L, squat
H: walking lunge, switch lunge combo (L lead)

11) S: Eccentric Arnold press w/ bilateral biceps curl (hammer grip)

12) S: Eccentric step up, transverse lunge (alternating)
H: step up hops w/ transverse lunge hop (alternating

Part 3: Advanced Abs burnout: 45/5
Weighted abs exercise immediately followed by 2 body weight abs exercises.

13) Stand up sit up Burpee
14) J’s Death By Abs sequence
15) Lying leg raises w/ hip lift (alt C, L, R)

Rest for 10 and repeat Part 3 X2

Part 4: 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 5: 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 6: 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 7: 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 8: 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 9: 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 10:
45 seconds of work with 10 seconds of transition time. Match my tempo for full benefit.

1) Pendulum squat w/ lateral hip abduction
2) Quadruped hip extension L (AKA donkey kick)
3) Quadruped hip extension R
4) Monster walk fwd & back
5) Prone hip extension R
6) Prone hip extension L
7) Standing leg rear extension L (alt straight back & toe pointing inwards)
8) Standing leg rear extension R
9) Clamshells L
10) Clamshells R
11) Single leg glute bridge (back elevated) L
12) Single leg glute bridge R
13) Forearm quadruped glute extension L ( Butt Blaster!!!!)
14) Forearm quadruped glute extension R

******
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.