Fight your way to a bikini body with a non-stop HIIT section followed by a killer sculpting section!

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HIIT & Strength #21: Knockout Bikini Body

Intervals Of 40/20 With No Breaks (20 Second Intervals Of Jab, Cross, Jab, Knee, Side kick)

Optional Equipment: Set Of Dumb Bells, Chair, 2 Towels/Paper Plates, rolled up towel

HIIT:

40 sec: Long jump, squat pick-up, reverse sprint (L)
40 sec: Long jump, squat pick-up, reverse sprint (R)
40 sec: Renegade Rows w/ 2 Everests
40 sec: Plie squat tuck jumps
40 sec: Slider kick-throughs, knee-in & outs
40 sec: Squat touch-downs w/ fwd raise (L&R)
40 sec: Side-lunge, s. leg o/h press (L)
40 sec: Side-lunge, s. leg o/h press (R)
40 sec: Pirate pull plank thrust Burpee
40 sec: Decline plank, spiderman, toe-touch
40 sec: Wright Burpee (skater competition burpee)
40 sec: Superman push-ups

Strength (12 reps ea/ exercise)

1) Heel elevated squat with Cuban dumbbell press
2) Reverse lunge, s. arm biceps curl (L) (@bottom)
3) Reverse lunge, s. arm biceps curl (R)
4) Pause Goblet pendulum squat
5) Bulgarian split squat, s. leg deadlift (L)
6) Bulgarian split squat, s. leg deadlift (R)
7) Plié squat, plié deadlift, forward raise
8) Forward lunge dumbbell pass-through
9) Alternating transverse lunge, s. arm scaption
10) Plank triceps kickback
11) Plank leg lifts (toe-to-heel)

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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.