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***THINGS I LOVE FOR MY WORKOUTS***

HEART RATE MONITOR WATCH: http://amzn.to/2pQwaUy

HEART RATE MONITOR CHEST STRAP/SENSOR: http://amzn.to/2rwRF90

BODYROCK WEIGHTED VEST: http://shop.bodyrock.tv/#_l_2i

RESISTANCE LOOP BANDS: http://amzn.to/2pQDHCI

STEP STACKABLE RISER: http://amzn.to/2qILjWT

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

SUSPENSION TRAINER: It's like the TRX but WAY better! http://amzn.to/2udVmWf

TTS #16 Thinner Thighs, Lifted Booty & Tight Abs Workout for Workout for Women

Optional equipment: set of dumbbells or Kettlebell, bench or chair, sliders (or rags/paper plates), rolled towel (or weight plate/thick book), loop band

Part 1:

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 (10 L, 10 R)
6) Hamstring & glute band kickbacks (10 L, 10 R)

Part 2: 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 3: Cool down & Stretch

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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.