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LIFTING/TRAINING GLOVES: http://amzn.to/2qXKnzc
SUSPENSION TRAINER: It's like the TRX but WAY better! http://amzn.to/2udVmWf
Calorie Crushing Full Body Workout: HIIT & Strength #28
Optional Equipment: set of dumbbells, sliders (washcloths/Tupperware lids), step or bench, loop bands, mat
This workout will be a strength exercise superset with a HIIT exercise. Alternating between upper body and lower body strength training moves.
Part 1) Warm Up
Part 2) Strength & HIIT Supersets
1 min strength superset with 1 min of HIIT broken into two 30-second intervals. 1) S: Eccentric Bent over narrow row to rear delt “v” scaption H: Kettlebell (or dumbbell) swing 2) S: Eccentric goblet squat H: Split lung, jump squat 3) S: Eccentric Lateral raise to forward and reverse H: Renegade row Burpee w/ tuck jump 4) S: Eccentric Goblet Bulgarian split squat R H: Bulgarian split squat hops R 5) S: Eccentric biceps curl L (in elevated V sit) H: Plank jack shoulder tap, double thruster w/ ISO pause heel raise 6) S: Eccentric Goblet Bulgarian split squat L H: Bulgarian split squat hops L 7) S: Eccentric biceps curl R (in elevated V sit) H: Plank drag (fwd & rvs) 8) S: Eccentric Single leg deadlift (L leg R arm), fwd lunge R, squat H: walking lunge switch lunge combo (L lead) 9) S: Eccentric Pirate pull, push up, rotational plank row (alternating) H: Weighted basketball jumps 10) S: Eccentric Single leg deadlift (R leg L arm), fwd lunge L, squat H: walking lunge, switch lunge combo (L lead) 11) S: Eccentric Arnold press w/ bilateral biceps curl (hammer grip) 12) S: Eccentric step up, transverse lunge (alternating) H: step up hops w/ transverse lunge hop (alternating Part 3: Advanced Abs burnout: 45/5 Weighted abs exercise immediately followed by 2 body weight abs exercises. 1) Stand up sit up Burpee 2) J’s Death By Abs sequence 3) Lying leg raises w/ hip lift (alt C, L, R) Rest for 10 and repeat ex 1-3 X2
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.