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Total Body Tone Up & Fat Fry: HIIT & Strength No.30

Optional Equipment: set of dumbbells (or Kettlebells), sliders, mat

This workout will be a strength exercise superset with a HIIT exercise. Alternating between upper body and lower body strength training moves.

Part 1) Warm Up

Part 2) Strength & HIIT Supersets
1 min strength superset with 1 min of HIIT broken into two 30-second intervals.

1) S: Eccentric Bent over wide row to deadlift
H: Split lunge, tuck jump

2) S: Fwd lunge L, dumbbell (or KB) pass under & back, lunge to O/H press R
H: KB (or dumbbell) swing

3) S: Eccentric bent over narrow row to eccentric goblet squat
H: Split lunge, tuck jump

4) S: Fwd lunge R, dumbbell (or KB) pass under & back, lunge to O/H press L
H: KB (or dumbbell) swing

5) S: Side lunge L w/ row, single leg lateral raise R
H: Manmaker

6) S: Side lunge R w/ row, single leg lateral raise L
H: Renegade row, 2 Everest

7) S: Eccentric Bulgarian split squat L, biceps curl to O/H press R (hammer grip)
H: Running Man R

8) S: Eccentric Bulgarian split squat R, biceps curl to O/H press L (hammer grip)
H: Running Man L

9) S: Eccentric Single leg deadlift (L leg R arm), fwd lunge R, squat
H: plank drag fwd & reverse

10) S: Eccentric Single leg deadlift (R leg L arm), fwd lunge L, squat
H: Plank jack shoulder tap, double thruster w/ ISO pause heel raise

Part 3: Advanced Abs burnout: 45/5
Weighted abs exercise immediately followed by 2 body weight abs exercises.

1) Stability sit ups (weighted)
2) J’s Death By Abs sequence
3) Flying V-ups
4) Stability sit ups w/ iso boat pose (weighted)
5) Lying hip lifts
6) 1 X-crunch, 1 clamp

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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.