Not to be confused with my awesome 21 Day Bikini Body Bootcamp Program - which you should definitely do with me too! xo ~J
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***TOOLS 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)
LIFTING/TRAINING GLOVES: http://amzn.to/2qXKnzc
SUSPENSION TRAINER: It's like the TRX but WAY better! http://amzn.to/2udVmWf
Legs & Booty Burn: Bikini Body Series No.1
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.
Glute Activation Warm-up: - seated abduction - Glute bridge w/ abduction - Frog pumps
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.
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.