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Holiday Damage Control Workout: 1000 Calorie Killer Mashup #2

OPTIONAL Equipment: Optional Equipment: Set of dumbbells, mat, 2 towels or plastic plates, bench or chair or plyo box

PART 1: HIIT

Intervals Of 40/30 – Jab, cross, jab, knee, front-kick, roundhouse (alternating each side)

1) Curtsey lunge, plank, plank jack front jump kick (L)
2) Curtsey lunge, plank, plank jack, front jump kick (R)
3) 4 Plank kick-throughs, 2 Spiderman plank
4) Squat, kick-up to decline plank push-up, Burpee
5) Plie squat, curtsey lunge, roundhouse (L&R)
6) Hell raiser, plank thrust, plank jack
7) Plank jack Burpee
8) Plank tri-ext, plank-jack
9) Renegade row, 2 tricep kick back, 2 Everests
10) 6 Russian kicks, 6 tricep dips
11) 4 Plank toe-touch, 4 crab toe-touch
12) Plank slides in out (narrow & wide)
13) Weighted leg pull-in combo (R,L,C)
14) Plank slides (in, pike & through)

PART 2: STRENGTH

1) Step up, lateral lift, reverse lunge, hammer curl (L)
2) Step up, lateral lift, reverse lunge, overhead press (R)
3) Pause goblet squat w/ calf raise
4) Single-leg deadlift w/ row, fwd leg, overhead press (L)
5) Single-leg deadlift w/ row, fwd leg, overhead press (R)
6) Single leg hip thrusts (parallel & vertical leg extension) (L)
7) Single leg hip thrusts (parallel & vertical leg extension) (R)
8) Walking lunges
9) Renegade row, plank tricep kickbacks
10) Curtsey lunge fly w/ kick (L)
11) Curtsey lunge o/h press w/ kick (R)
12) Sumo squat knee-to-elbow
13) Plank angels
14) Reverse crunch twists
15) Plank dips, forward toe-touch

PART 3: TABATA

Tabata 1) Heismans ALT Dumbbell cross drop jump squats

Tabata 2) Plank drag to spidey (or walking plank) (4 sets) / Squat, decline plank full Burpee

Tabata 3) Single leg Burpees w/ push up or hell-raiser (4 sets) / Jump tuck Burpees (4 sets)

Tabata 4) 4 plyo switch lunges, 2 curtsey lunges (L&R) (4 sets) / Stand-up sit-up Burpees (L&R 4 sets)

PART 4: STRENGTH (50/10 interval)

1) Reverse lunge, vertical leg lift, s. leg deadlift, o/h press w/ fwd leg extension (L)
2) Reverse lunge, vertical leg lift, s. leg deadlift, o/h press w/ fwd leg extension (R)
3) Push-up, plank rotator arm ext. (L&R)
4) Side-lunge, wide row (L&R)
5) Curtsey lunge w/ pause kick (L)
6) Curtsey lunge w/ pause kick (R)
7) Static narrow squat fly
8) Single arm row, tricep kickback (R) in a static lunge (L)
9) Single arm row, tricep kickback (L) in a static lunge (R)
10) Weighted single leg bridge lift, vertical & parallel (L)
11) Weighted single leg bridge lift, vertical & parallel
12) Pause goblet squat w/ calve raise & single arm punch
13) Bulgarian Split Squats (L)
14) Bulgarian Split Squats (R)
15) Modified single leg Dragon Flag (L)
16) Modified single leg Dragon Flag (R)

******
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.