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***PRODUCTS I USE 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)

PREWORKOUT: http://amzn.to/2q1abW0

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

1000 Calorie Killer Mashup

Optional Equipment: set of dumbbells, sliders (washcloths/Tupperware lids), step or bench, loop bands, medicine ball/hard ball, pillow/rolled towel, mat

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 alternating (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 alternating (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.

13) Stand up sit up Burpee
14) J’s Death By Abs sequence
15) Lying leg raises w/ hip lift (alt C, L, R)

Rest for 10 and repeat ex 1-3 X2

Part 3) Glute & Leg Activation:

1) Banded lateral squat walks L & R
2) Banded monster walks Fwd & Back
3) Clamshells (20 left, 20 right)
4) Elevated glute bridges (20)
5) Hamstring & glute band kickbacks (12 L, 12 R)
6) Lateral leg extension 12 L, 10 R

Part 4) Tri-sets
Strength: 80 seconds Stability: 80 seconds / HIIT: 3 sets of 20/10 intervals

Tri-set 1: (Optionally banded)
Strength: Eccentric pause goblet squat w/ lateral leg extension
Stability: Eccentric single leg chair squats L
HIIT: Pendulum squat jumps

Tri-set 2:
S: Reverse lunge pulse to side lunge pulse L
St: Levitating lunge L w/ knee up balance pause
H: Walking lunch to switch lunge

Tri-set 3:
S: Reverse lunge pulse to side lunge pulse R
St: Levitating lunge R w/ knee up balance pause
H: Walking lunge to switch lunge

Tri-set 4:
S: Stiff leg Dead Lift (barbell, dumbbell, or KB)
St: Eccentric single leg chair squats R
H: Ball toe taps

Tri-set 5:
S: Good morning to squat
St: Staggered stance deadlift L
H: Reverse lunge to front jump kick R

Tri-set 6:
S: Sumo deadlift
St: Staggered stance deadlift R
H: Reverse lunge to front jump kick L


Part 5) Medicine Ball Legs & Abs Tabata Burnout 20/10 (can do without ball)
1) Squat ball toss
2) Single leg hip lift on ball L
3) Weighted Basketball jumps
4) Single leg hip lift on ball R
5) Balanced mountain climbers
6) Single leg hamstring curl on ball L
7) Balanced Everests
8) Single leg hamstring curl on ball R

Part 6) Cool down & 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.