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Total Body Tone-Up: Triple Threat Series #9

Strength & Stability:15 reps each exercise

HIIT Intervals: 50/10

Optional Equipment: set of dumbbells, step/chair/bench, ball, bench/chair without arms

Tri-set #1:
Strength: Narrow stance deep squat (only up 2/3 way)
Stability: Reverse lunge (L), biceps curl, s. leg scaption (L)
HIIT: Man Maker

Tri-set #2:
Strength: RDL, Bent over dumbbell row
Stability: Reverse lunge (R), biceps curl, s. leg scaption (R)
HIIT: 2 Plank jack shoulder taps, Hellraiser

Tri-set #3:
Strength: Pause Goblet squat, RDL
Stability: Step-up, lateral ext, rev. lunge, scaption (L)
HIIT: Weighted alternating squat touch-downs, o/h press

Tri-set #4:
Strength: Wall sit w/ hammer curl (alt L&R)
Stability: Step-up, lateral ext, rev. lunge, scaption (R)
HIIT: Side lunge (L), clean & press, s. leg hop(R)

Tri-set #5:
Strength: Double row, s. row to triceps kickback (L&R alt)
Stability: Pirate pulls (lighter weight)
HIIT: Side lunge (R), clean & press, s. leg hop (L)

ABS BURNOUT
(45/10 interval)

1) Plank ball rollers (or fwd back plank if no ball)
2) V-sit abs w/ hammer curl (L only then R only)
3) Rotating plank dips, fwd toe-touch w/ bottom leg
4) Death by Abs sequence
5) Levitating sprinkler

******
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.