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LIFTING/TRAINING GLOVES: http://amzn.to/2qXKnzc

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Brutal 1000 Calorie Strength & HIIT Workout: Killer Mashup No. 10

Optional equipment: mat, set of dumbbells, hard ball (basketball or medball), rolled towel, sliders (or rags/paper plates), chair or bench

Part 1: Warm Up

Part 2: Lower Body Strength

(10 reps each exercise: Negative exercises are to be done 4-1-1 tempo, others to be done at 2-0-1 tempo)

1) Negative Bulgarian split squats L
2) Bulgarian split squats L
3) Negative Bulgarian split squats R
4) Bulgarian split squats R
5) Eccentric single leg chair squats L
6) Single leg chair squats L
7) Eccentric single leg chair squats R
8) Single leg chair squats R
9) Eccentric S.leg hip thrust on ball L
10) S leg hip thrust on ball L
11) Eccentric S.leg hip thrust on ball R
12) S leg hip thrust on ball R
13) Eccentric Heel elevated narrow squat
14) Heel elevated narrow squat pulses
15) Eccentric Heel elevated sumo squat
16) Heel elevated sumo squat
17) Eccentric S.leg deadlift w slider drag L
18) S leg deadlift w/ slider drag L
19) Eccentric S.leg deadlift w slider drag R
20) S leg deadlift w/ slider drag R

Part 3: Upper Body Strength 1) Eccentric bent over wide row in static lunge L 2) Bent over wide row 3) Eccentric bent over wide row in static lunge R 4) Bent over wide row 5) Eccentric push ups 6) Push ups 7) Hellraiser w plank rock 8) Eccentric biceps curl in static v (alt) 9) Biceps curl v-ins 10) Eccentric triceps extension 11) Triceps dips 12) Eccentric biceps curl to overhead press in wall sit 13) Biceps curl 14) Eccentric Round the world shoulders (5) 15) Forward raises

Part 4: Fat Shredding Total Body Tabata

Tabata Intervals 20/10

Tabata 1: Ball Tabata (Alt MC on ball) 1) Basketball jumps 2) Plank Jacks 3) Everests 4) Plank thruster holds

Tabata 2: KB Tabata (alt KB swings) 1) Squat rockers 2) KB Swing 3) KB Swing 4) Squat underpass shoulder stop 5) KB Swing 6) Skier swings 7) Speed squats 8) KB Swing

Tabata 3: Dumbbell Tabata (alt man makers) 1) Side lunge s. Arm o/h press L 2) Side lunge s arm o/h press R 3) Cross squat drops 4) Renegade rows

Tabata 4: Abs (alternate levitating sprinklers) 1) Weighted stability Sit ups 2) Rotating plank angels 3) Crab ups 4) Hip lifts w/ pause at bottom to avoid using momentum

Part 5: Bonus HIIT! Tabata Burnout 1

Part 6: Bonus HIIT! Tabata Burnout 2

Part 7: 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.