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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 Kettlebell, bench or chair, sliders (or rags/paper plates), loop band, pillow, rolled towel (or weight plate/thick book), medicine ball (or other hard ball such as a basketball)

Part 1: Warm up and Glute & Leg Activation:

1) Walking lunges w/ knee tap
2) Walking lunges w/ rotation
3) Walking Toy Soldiers
4) Inchworms w/ leg lift in plank (4)
5) Inchworms w/ 2 push ups (4)
6) Rotating jumping jacks
7) Rotating butt kicks
8) Fast feet in & outs (taps)

Part 2: Tri-sets

Strength: 80 seconds Stability: 80 seconds / HIIT: 2 sets of 30/10 intervals

Tri-set 1: (Optionally banded)
Strength: Deadlift, wide row to pause goblet squat
Stability: S. Leg deadlift L, goblet squat w/ heel raise (double weighted) + OH press
HIIT: Squat jumps

Tri-set 2: (Optionally banded)
S: Sumo squat to sumo deadlift, narrow row
ST: S. Leg deadlift R, goblet squat w/ heel raise (double weighted) + OH press
H: Pendulum squat jumps

Tri-set 3:
S: heel raised narrow squat to narrow deadlift, biceps curl
ST: slider single leg deadlift L w/ S arm row R, slider S leg lunge L w/ S arm press R
H: 180 degree squat jump w/ dumbbell press

Tri-set 4:
S: Heel raised staggered deadlift L
St: slider single leg deadlift R w/ S arm row L, slider s. leg lunge R w/ S arm press L
H: switch lunges, plie squat jump

Tri-set 5:
S: heel raised staggered deadlift R
St: Eccentric single leg chair squats L w/ dumbbell press
H: Ball toe taps

Tri-set 6:
S: Good morning to squat
St: Eccentric single leg chair squats R w/ dumbbell press
H: Ball Everests

Tri-set 7:
S: Reverse lunge, side lunge, fwd lunge L
St: Levitating lunge L w/ knee up balance pause front kick
H: Walking lunch to switch lunge

Tri-set 8:
S: Reverse lunge, side lunge, fwd lunge R
St: Levitating lunge R w/ knee up balance pause front kick
H: Walking lunge to switch lunge

Tri-set 9:
S: Weighted hip thrusts (back elevated)
St: Single leg hip thrust L
H: Reverse lunge to front jump kick L

Tri-set 10:
S: Weighted hip thrusts (feet elevated)
St: Single leg hip thrust R
H: Reverse lunge to front jump kick R

Part 3: Killer Yoga Flow for Abs & Upper Body Sculpt
1) Downdog
2) Chaturanga
3) Updog
4) 3 legged dog to abs flow through
- Repeat other side

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

******
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.