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Full Body Burn: Body Sculpt Strength No.18

Optional equipment: • Step (or bench/chair) • Dumbbells • Pillow (or rolled towel) • Hard ball (basketball or Medball)

12 reps per exercise following my tempo, focusing on the eccentric phase of the muscle contraction. Killer! 1) Step-up to balance, biceps curl to o/h press, reverse lunge, (starting L - 1 DB only to challenge balance) 2) Step-up, lateral leg raise, reverse lunge, biceps curl (starting R) 3) Uneven heel-raised goblet squat L 4) Uneven heel-raised goblet squat R 5) Single leg deadlift, row, scaption (L - 1 DB only) 6) Single leg deadlift, row, scaption (R - 1 DB only) 7) Narrow heel-elevated squat w/fly 8) Bulgarian split squat, s-leg deadlift (L - 1 DB only) 9) Bulgarian split squat, s-leg deadlift R 10) Transverse lunge L, single arm lateral raise R, reverse lunge, fwd raise R 11) Transverse lunge R, single arm lateral raise L, reverse lunge, fwd raise L 12) Levitating lunges (6L, 6R, 6L, 6R) 13) Pirate pulls 14) Hip thrust on bench 15) Single leg hip thrust on ball (6L, 6R, 6L, 6R)

Abs & upper body burnout 1) Death by Abs sequence 6X 2) Plank Abs Yoga Flow: Plank Downdog 3-legged dog Knee to same elbow, opposite elbow, nose (w/ pauses) S leg Chatturanga Updog Downdog REPEAT ON OTHER SIDE

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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.