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

Brutal 1000 Calorie Burn Total Body Fat Blast & Body Sculpt: Triple Threat Series EXTREME No.9

Optional equipment: set of dumbbells or Kettlebell, bench or chair, sliders (or rags/paper plates), pillow, rolled towel (or weight plate/thick book)

Part 1: Glute & Leg Activation

1) Banded lateral squat walks L & R
2) Banded monster walks Fwd & Back
3) Clamshells (20 left, 20 right)
4) Elevated glute bridges (20)
5) Hamstring & glute band kickbacks (12 L, 12 R)
6) Lateral leg extension 12 L, 10 R

Part 2: Tri-sets
Strength: 80 seconds Stability: 80 seconds / HIIT: 3 sets of 20/10 intervals

Tri-set 1: (Optionally banded) 
Strength: Eccentric pause goblet squat w/ lateral leg extension
Stability: Eccentric single leg chair squats L
HIIT: Pendulum squat jumps

Tri-set 2:
S: Reverse lunge pulse to side lunge pulse L
St: Levitating lunge L w/ knee up balance pause
H: Walking lunch to switch lunge

Tri-set 3:
S: Reverse lunge pulse to side lunge pulse R
St: Levitating lunge R w/ knee up balance pause
H: Walking lunge to switch lunge

Tri-set 4:
S: Stiff leg Dead Lift  (barbell, dumbbell, or KB)
St: Eccentric single leg chair squats R
H: Ball toe taps

Tri-set 5:
S: Good morning to squat
St: Staggered stance deadlift L
H: Reverse lunge to front jump kick R

Tri-set 6:
S: Sumo deadlift
St: Staggered stance deadlift R
H: Reverse lunge to front jump kick L

Part 3: Medicine Ball Legs & Abs Tabata Burnout 20/10 (can do without ball)
1) Squat ball toss
2) Single leg hip lift on ball L
3) Weighted Basketball jumps
4) Single leg hip lift on ball R
5) Balanced mountain climbers
6) Single leg hamstring curl on ball L
7) Balanced Everests
8) Single leg hamstring curl on ball R

Part 4:
Strength: 80 seconds /Stability Strength 80 seconds /HIIT 3 sets of 20/10 intervals

Tri-set 1: BACK & SHOULDERS
Strength: Bent over reverse fly
Stability: Single leg Renegade row (alternating feet)
HIIT: Hellraiser Burpee

Tri-set 2: BICEPS
S: Seated biceps curls w/ inside knee brace
St: single leg biceps curls
H: Speed biceps curls (no swinging - body stays stable)

Tri-set 3: TRICEPS
S: Supine skull crushers on bench (or floor)
St: Plank triceps extension w/ palm twist to ceiling
H: Russian kicks

Tri-set 4: SHOULDERS
S: Lateral extension L
St: Pirate pulls 
H: Plank jack shoulder taps

Tri-set 5: SHOULDERS
S: Lateral extension R
St: Arnold presses (single leg balanced switching legs 1/2 way)
H:  2 Hellraisers, 2 shoulder taps

Part 5: 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 6: 30 seconds each exercise

1. Inchworm w/ pushup
2. Inchworm w/ pushup long jump, 180 degree squat jump

Part 7: Tabata 1 - 8 sets of 20/10 intervals
 
1. Hand release Evil Leprechaun Burpee
2. Switch lunges
3. Everests
4. Mountain climber
X2

Tabata 2 - 8 sets of 20/10 intervals
 
1. Walking lunge to switch lunge
2. Jump squat to star jump
3. Curtsey lunge to jump squat (alternating)
4. Corner to corner speed jabs (switch sides on second round)
X2
 
Part 8: 1 minute Extreme Plank Abs
 
Plank
Side star plank L
Thread needle
Side star plank R
Thread needle
SLOW Single leg chuturanga
Updog
(Repeat until time out)

******
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.