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

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1000 Calorie At Home Workout: 1000 Calorie Workout Challenge! Killer Mash Up 8

Optional Equipment: loop band, dumbbells, chair/step or bench, mat, stability ball

Part 1: Glute Activation Warm-up:

Part 2: Strength exercise superset w/ a HIIT exercise targeting same muscle groups. 80/30 intervals. 1) S: Step up to balance, transverse lunge L 2) H: Step overs L 3) S: Step up to balance, transverse lunge R 4) H: Step overs R 5) S: Step up to balance, curtsey lunge w/ press L 6) H: Box jumps 7) S: Step up to balance, curtsey lunge w/ biceps curl R 8) H: Step straddle jumps 9) S: S.leg hip thruster (back elevated) L &R switching halfway through 10) H: Squat jumps 11) S: S.leg deadlift L w/ wide row to single leg balance w/ single arm scaption R 12) H: Up downs on step (or floor) L leg lead 13) S: S.leg deadlift R w/ narrow row to single leg balance w/ single arm scaption L 14) H: Up downs on step R leg lead 15) S: Sumo squat to sumo deadlift 16) H: Power step ups w/ hop to side lunge L 17) S: Plank triceps kickbacks 18) H: Power step ups to side lunge R

Part 3: Abs burnout supersets - weighted superset w/bodyweight 40/40 1) S: Weighted stability sit ups 2) H: MC's 3) S: Weighted Russian twist w/ OH press 4) H: Plank jacks 5) S: Weighted Levitating sprinkler H: 8 MC's + 2 plank jacks

Part 4: Kickboxing HIIT 40/40 intervals. Nonstop!
"Off" interval: Jab, cross, jab, front kick, jack (alt sides) 1) Jab, cross, elbow strike, jack (alternating) 2) Jab, cross, jab, block R 3) Jab, cross, jab, block L 4) Jab, cross, jab, block, 2 punch downs, squat jump (alt) 5) Jab, cross, jab, front R, back L, side R 6) Jab, cross, jab, front L, back R, side L 7) Jab, cross, jab, reverse lunge, knee R 8) Jab, cross, jab, reverse lunge, knee L 9) Jab, cross, jab, reverse lunge, front jump kick R 10) Jab, cross, jab, reverse lunge, front jump kick L 11) Uppercut, uppercut, knee, side (alternating L&R) 12) R jab, cross, hook, upper, R double-knee, R side-kick 13) L jab, cross, hook, upper, L double-knee, L side-kick 14) R jab, cross, jab, knee R, side kick R, 2 punchdowns R 15) L jab, cross, jab, knee L, side kick L, 2 punchdowns L 16) Jab, cross, jab, front R, back L, side L 17) Jab, cross, jab, front L, back R, side R

Part 5: : Stability Ball Abs (alt 8 reps of 2 plank jacks, 2 Everest/plank jacks/plank jacks shoulder taps/ Everests/ 2 plank jacks, 2 Everest)
15 reps 1) Ball knee tucks to pikes 2) Stability full ROM sit ups 3) Plank ball leg lifts 4) Stability ball pass

Part 6: Floor Abs (alt straight leg hip lifts)
Intervals of 50/30 1) Butterfly abs 2) Low boat, high boat 3) Weighted leg pull-ins 4) Stability sit ups 5) Single leg pull-ins alternating 6) Levitating sprinkler

Part 7: Chair Abs (alt plank kick throughs)
Intervals of 30/30 1) in-up-outs 2) Straight-leg-overs 3) Chair knee tucks

Part 8: Plank Abs: (alt MC's)
Intervals of 30/30 (4 mins in plank!!!) 1) Hellraiser, super man, knee-to-elbow 2) Rotating plank angels 3) Reverse plank pikes L 4) Reverse plank pikes R

Part 9: CD & S

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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.