An awesome 1000 Calorie fat burn & body sculpt that will make you feel SO good when you complete it! You can do it! Tag @FitForceFX on Instagram when you complete it!

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LIFTING/TRAINING GLOVES: http://amzn.to/2qXKnzc

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Triple Threat Series EXTREME No.8
Optional equipment: set of DB’s or KB, bench or chair, sliders (or rags/paper plates), rolled towel (or weight plate), loop band, bench/chair

Part 1:

Warm up:
Stretch
Inchworm
Inchworm Push-up
Plank hold

Part 2:

Strength: 12 reps each exercise/Stability Strength 12 reps each exercise/HIIT 2 sets of 30/10 intervals

Tri-set 1: BACK
Strength: Bent over row, alt wide & narrow (feet together)
Stability: Renegade row pushup
HIIT: Hellraisers

Tri-set 2: SHOULDERS
S: Rear delt “V”
St: single arm scaption, balanced (12 L, 12 R)
H: Plank jack shoulder taps

Tri-set 3: BICEPS
S: Hammer curls in wall sit (alternating)
St: Hammer curls in static v-sit (try to keep very still)
H: Plank thruster to squat pause DB curl

Tri-set 4: TRICEPS
S: Standing skull crushers
St: Plank triceps extensions
H: Speed triceps dips

Tri-set 5: SHOULDERS, BACK, TRICEPS, BICEPS COMBOs
S: Scaption, biceps curl, OH press (alternating)
St: Biceps curl to Arnold Press, balanced (6 on L, 6 on R)
H: 2 plank jack shoulder taps, Hellraiser

Part 3: ABS & UPPER BODY BURNOUT HIIT
(30/10 interval)
1) Fwd & back plank drag
2) 2 Plank angels, push-up
3) Plank Jack shoulder taps
4) Plank knee to elbow, opp-elbow, nose (L)
5) Plank knee to elbow, opp-elbow, nose R

Part 4: Cool down & stretch

Part 5: Glute & Leg Activation:

1) Seated abductions (20 upright, leaning fwd, 20 leaning bwd)
2) Clamshells (20 left, 20 right)
3) Elevated glute bridges (20)
4) Elevated glute bridges w/ abduction (20)
5) Quad lifts band activation (standing w/ foot flexed) (10 L, 10 R)
6) Hamstring & glute band kickbacks (10 L, 10 R)

Part 6: Tri-sets

Strength: 12 reps / Stability: 12 reps / HIIT: 2 sets of 30/10 intervals

Tri-set 1:
Strength: Heel elevated neutral stance squat
Stability: Curtsey lunge w/ kick L
HIIT: Alternating curtsey lunge w/ kick to squat

Tri-set 2:
S: Pause Goblet Squat w/ tri pulse at bottom
St: Curtsey lunge w/ kick R
H: 2 switch lunges, tuck jump

Tri-set 3:
S: Sumo squat to sumo deadlift
St: Levitating lunge L
H: Walking lunge to switch lunge

Tri-set 4:
S: Suitcase deadlift
St: Levitating lunge R
H: Squat jump to pendulum squat

Tri-set 5:
S: Stiff leg deadlift
St: Staggered stance deadlift L
H: Bombshell get ups (weight L in first round, R in second round)

Tri-set 6:
S: conventional deadlift
St: Staggered stance deadlift R
H: Slider 2 Mountain Climbers to Everest

Slider Legs & Abs Burnout 30/5

1) Single leg deadlift w/ slider L
2) Single leg deadlift w/ slider R
3) Plank kick throughs (alt L&R)
4) Side lunge L
5) Side lunge R
6) Plank Knee tucks to pike
7) Curtsey lunge L
8) Curtsey lunge R
9) Plank tuck & abduct (ins-n-outs)

Part 6: 40/20 intervals (MC’s in “off” interval) (TO BE FILMED W TTS 15 & 16)

1) Warm up kneeling abdominal vacuum (hold for 3-4 seconds keep breathing)
2) Plank hold brace (or modified plank)
3) Lying leg lifts w/ isolated hip lift
4) Upper body elevated dead bug
5) V-lift (hands on floor behind)
6) Plank Spider-Man + cross to opp inside elbow (touch both elbows if you can!)
7) Lean backs (seated on bench or chair - slow)
8) Flying V-ups
9) Weighted stability double crunch w/ iso pause at top (KB or DB)
10) Plank knee drops (alternating)

Part 7: 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.