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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

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

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

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

Total Body Calorie Carnage: Killer Mash-Up Workout No.7

Optional Equipment: set of dumbbells, KB, step (or bench), loop resistance band

Strength exercise superset w/ a HIIT exercise targeting same muscle groups. 80/30 intervals.

Part 1: Glute Activation Warm-up:

- seated abduction
- Glute bridge w/ abduction
- Frog pumps

Part 2 80/30 intervals (ladder format)
1) Step up to balance, reverse lunge L
2) Step overs (L)
3) Step up to balance, rev lunge R
4) Step overs R
5) S.leg hip thruster (back elevated) L &R switching halfway through
6) Squat jumps
7) S.leg deadlift L
8) Up downs on step (or floor) L leg lead
9) S.leg deadlift R
10) Up downs on step R leg lead
11) Bulgarian split squat L
12) Power step ups w/ hop to side lunch L
13) Bulgarian split squat R
14) Power step ups to side lunge R
15) Pause goblet squat
16) Kettlebell (or DB) swing

Repeat exercises starting at 16 back up to 1 doing strength first followed by it's corresponding HIIT.

Part 3: 40/40 HIIT intervals. Nonstop!
"Off" interval between ea/ exercise: 2 traveling front kicks, 2 jack backs, 2 punch downs R, 2 punch downs L

1) Corner to corner speed jabs R
2) Corner to corner speed jabs L
3) Jab, cross, jab, knee R, lunge, kick R
4) Jab, cross, jab, knee L, lunge, kick L
5) Jab, cross, jab, knee R, front jump kick R
6) Jab, cross, jab, knee L, front jump kick L
7) Uppercut, uppercut, knee, side (alternating L&R)
8) R jab, cross, hook, upper, L knee, L front kick
9) L jab, cross, hook, upper, R knee, R front kick
10) R jab, cross, jab, knee R, side kick R, 2 punchdowns R
11) L jab, cross, jab, knee L, side kick L, 2 punchdowns L
12) Jab, cross, jab, knee, roundhouse, duck (alternating L&R)

Part 4:

Part 4: Plank Abs: alternate Mountain Climbers) 8 mins in plank!

30/30

1) Forearm plank reach
2) Side plank dips knee-to elbow
3) Reverse plank pikes L
4) Reverse plank pikes R
5) Static forearm plank hold
6) Rotational plank dips (forearm)
7) Thread-the-needle
8) Spiderman plank

Part 5:

50/30
Part 5: Floor Abs (alternate squat cross punches, SSD) 12 mins
1) Leg raise with hip lift & slow return
2) Side pike L
3) Side pike R
4) Dead bug (variations)
5) J's Death by Abs Sequence
6) Russian twist
7) Stability sit ups
8) Weighted leg pull-ins (SSD)
9) Levitating sprinkler

Cool down & stretch

******
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.