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Beach Body Shred & Sculpt: HIIT & Strength Workout No.19

Optional Equipment: set of dumbbells, hard ball, step/chair, mat

Tabata 1 (20/10 interval)
1) Angled plank thruster Burpee
2) 2 Cross Mountain Climbers 2 plank kick-throughs
3) Ball toe-taps
4) Pulsing lunge jumps (L)
(x2 – Switch sides second round)

Strength 1 (50/10 interval)
1) S. leg Romanian deadlift, row, reverse lunge, hammer curl (L)
2) S. leg Romanian deadlift, row, reverse lunge, hammer curl (R)
3) Curtsey lunge w/ kick, pause goblet squat (alt L&R)
4) Heel elevated narrow squat to s. leg squat (alt L&R)

Tabata 2 (20/10 interval)
1) 2 plank jack shoulder tap Burpees
2) Stand-up sit-up Burpees
3) Box jump, elevated plank
4) Single-leg box cross-overs (L)
5) Single-leg box cross-overs (R)
6) 2 plank jack shoulder tap Burpees
7) Stand-up sit up Burpees
8) Box jump, elevated plank

Strength 2 (50/10 interval)
1) S. leg bridge lift (L) w/ triceps press
2) S. leg bridge lift (R) w/ scull crusher
3) Transverse lunge (L) w/ biceps curl
4) Transverse lunge (R) w/ fly

Tabata 3 (20/10 interval)
1) Sumo squat tuck jumps
2) Squat front kicks
3) Tuck jump Hellraiser Burpee
4) Renegade row, plank jack, Spiderman

Strength 3 (50/10 interval)
1) Static squat w/ triceps kickback & row (alt arms)
2) Quadruped kick backs (L)
3) Quadruped kick backs (R) w/ upside-down crunch
4) V-sit w/ s. arm biceps curl (Alt L&R)

5 min Abs & Booty BURNOUT
1 min: S. leg raised weighted glute bridge (L30 R30)
1 min: Wide-leg criss-cross
1 min: Lying leg raise (in static crunch)
1 min: Plank Angel toe-touch
1 min: Weighted leg pull-ins, row-the-boat

******
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.