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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: 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 5: 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 6: Cool down & stretch

******
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.