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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: set of dumbbells (or Kettlebells), sliders, 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 3: Strength: 80 seconds /Stability Strength 80 seconds /HIIT 3 sets of 20/10 intervals

Tri-set #1: LEGS & GLUTES xxxxx
Strength: Goblet squat, heel raise at top
Stability: Lateral step-up, side lunge (L)
HIIT: step up to Side crunch twister

Tri-set 2: TRICEPS
S: Supine skull crusher to triceps press on bench (or floor)
St: Plank triceps extension w/ palm twist to ceiling
H: Step up to Side crunch twister R

Tri-set #3: LEGS & GLUTES
Strength: Suitcase deadlift
Stability: Lateral step-up, side lunge (R)
HIIT: Mountain climbers

Tri-set #4: SHOULDERS & BICEPS
S: Lateral extension, biceps curl to o/h press L
St: Pirate pulls
H: 2 Plank jack shoulder taps, 1 Hellraiser

Tri-set #5: LEGS & GLUTES
Strength: Sumo squat, Sumo Deadlift
Stability: Bulgarian split squat L (switch to R halfway through)
HIIT: Plank jack star jump Burpee

Tri-set 6: SHOULDERS & BICEPS
S: Lateral extension, biceps curl to o/h press R
St: Arnold presses (single leg balanced switching legs 1/2 way and to biceps curl)
H: 2 plank jacks, 2 mc

Part 4: Killer Slider Plank Legs & Abs Tabata Burnout 20/10 (can do without slider just step out)
1) Mountain climbers
2) Kick throughs
3) Spider-Man
4) Plank drag
5) Everests
6) Plank crunch to pike
7) Plank in & outs
8) Mountain climbers

Part 5: Cool down & stretch

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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.