Let's be social!
♥ INSTAGRAM: https://instagram.com/fitforcefx/
♥ FACEBOOK: https://www.facebook.com/FitForceFX
♥ PINTEREST: https://www.pinterest.com/fitforcefx/
♥ TWEET: https://twitter.com/FitForceFX
♥ WEBSITE: https://www.FitForceFX.com

***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 Body Sculpt: HIIT & Strength MAX No.15

Optional Equipment: set of dumbbells (or Kettlebells), sliders, loop band, medball (or hard ball like basketball), mat

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 wide row to deadlift
H: Split lunge, tuck jump

2) S: Fwd lunge L, dumbbell (or KB) pass under & back, lunge to O/H press R
H: KB (or dumbbell) swing

3) S: Eccentric bent over narrow row to eccentric goblet squat
H: Split lunge, tuck jump

4) S: Fwd lunge R, dumbbell (or KB) pass under & back, lunge to O/H press L
H: KB (or dumbbell) swing

5) S: Side lunge L w/ row, single leg lateral raise R
H: Manmaker

6) S: Side lunge R w/ row, single leg lateral raise L
H: Renegade row, 2 Everest

7) S: Eccentric Bulgarian split squat L, biceps curl to O/H press R (hammer grip)
H: Running Man R

8) S: Eccentric Bulgarian split squat R, biceps curl to O/H press L (hammer grip)
H: Running Man L

9) S: Eccentric Single leg deadlift (L leg R arm), fwd lunge R, squat
H: plank drag fwd & reverse

10) S: Eccentric Single leg deadlift (R leg L arm), fwd lunge L, squat
H: Plank jack shoulder tap, double thruster w/ ISO pause heel raise

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

11) Stability sit ups (weighted)
12) J’s Death By Abs sequence
13) Flying V-ups
14) Stability sit ups w/ iso boat pose (weighted)
15) Lying hip lifts
16) 1 X-crunch, 1 clamp

Part 4: 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 5: 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 6: 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 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 to 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) 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 9: 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

Part 10: Super bonus burnout!

30 seconds each exercise using a loop band! Down the list and back up again.

1) Lateral squat walks L
2) Lateral squat walks R
3) Plank jack shoulder taps
4) High knees
5) Speed skaters
6) Stand up sit up Burpees
7) Straight leg hip lift abs
8) V ups w/ tension on loop around calves
9) S leg hip thruster on ball L
10) S leg hip thruster on ball 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.