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***PRODUCTS I USE FOR MY WORKOUTS***
HEART RATE MONITOR WATCH: http://amzn.to/2pQwaUy
HEART RATE MONITOR CHEST STRAP/SENSOR: http://amzn.to/2rwRF90
WEIGHTED VEST: http://shop.bodyrock.tv/#_l_2i
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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)
LIFTING/TRAINING GLOVES: http://amzn.to/2qXKnzc
Killer Mashup No.5:
Optional equipment: Set of dumbbells (or Kettlebell), medball/hard ball, reisistance loop band, chair/step
Part 1: WARM UP
PART 2: TABATA
T1) Dumbbell (or KB) swings (4 sets) / Push-up, opener press, plank jack (alt sides each set)
T2) 180 degree squat push (ALT) Deadman MC's
T3) Runners lunge front jump kicks (4 sets) / Side lunge w/ balanced o/h press, squat jump (4 sets)
T4) Stand up sit up Burpees (4 sets) / Single arm DB/KB swings (mid & side) (4 sets)
PART 3: Booty & Abs Burn Out 30/30 no rest 1) Rotating Plank Angels 2) Hellraiser 3) Forearm plank hip dips 4) Rocking plank (fwd & back) 5) Single leg hip lifts on medball L 6) Single leg hip lifts on medball R 7) Single leg hamstring curls on medball L 8) Single leg hamstring curls on medball R
PART 4: HIIT Intervals 40/40 w/ no breaks (Jab, cross, jab, front kick, side kick, 2 punch downs in the "off" interval). If you don't like kickboxing do MC''s, Plank Jacks, or cardio of your choice. 1) 2 Plank openers, 2 plank jacks 2) Ball roller uneven push-ups 3) Bulgarian split squat, decline push up 4) DB or KB swings 5) Plank kick throughs 6) Goblet squats w/ fwd press (at bottom), heel raise 7) Ball toe-taps 8) Squat jumps
PART 5: TABATA 1) Star jump plank jack burpees (ALT) Hellraiser plank thruster holds 2) Basketball jumps (ALT) rvs lunge to front jump kick
PART 6: ABS Burnout 40/40 w/ bob & weave double punch downs in between 1) Double leg pull-ins (L,C,R,C…) 2) Stability Sit ups 3) Sumo squat weighted cross punches 4) Double-leg overs
PART 7: GLUTE ACTIVATION (15 reps each) 1) Loop band Clamshell L 2) Loop band Clamshell R 3) Frog pumps 4) Seated loop band abduction
PART 8: STRENGTH 1) Floating heel sumo squats (hold onto chair) 2) Fwd Step up w/ rev extension & eccentric step down L 3) Fwd step up w/ rev extension & eccentric step down R 4) Frontal plane (side) step up w/ abduction & eccentric step down L 5) Frontal plan (side) step up w/ abduction & eccentric step down R 6) Neutral Squat, transverse step up L 7) Sumo Squat, transverse step up R 8) Eccentric (lightly loaded) straight leg deadlift (AKA Stripper Deadlift) 9) Bulgarian split squat L 10) Bulgarian split squat R 11) S.leg chair squat L 12) S.leg chair squat R
PART 9: BOOTY BURNOUT (1 min each exercise 10 seconds rest) 1) Pause goblet squat w/ loop band (upper thigh) 2) Shoulder elevated hip thrust, abduction w/ loop band 3) Feet elevated hip thrust, abduction w/ loop band 4) Squat lateral lift (L&R) w/ loop band
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.