FAT-FRYING FLOWS 4.0

Fat-blasting bodyweight complexes set to calorie-crushing boxing intervals!

HERE’S HOW IT WORKS:

- A flow (or complex) is where you perform a collection of moves using the same training tool (in this case, bodyweight) for a set number of reps or time with little to no rest between moves.

- Each round consists of 3 minutes of non-stop work exactly as prescribed. Rest a minute between rounds.

- Perform as many rounds as your current fitness level and schedule allow for. Beginners should start with just Rounds 1-5.

Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:

http://www.intervaltimer.com/timers/9291287

PDF link: https://rebrand.ly/June2020Wk1

ROUND 1

Hollow-Body Rock & Roll @ 60 seconds
High Bridge Marching Glute-Ham Walkout @ 60 seconds
T-Pushup Abductions @ 60 seconds

ROUND 2

Single-Leg Swing + Reverse Lunge to Balance- Left @ 90 seconds
Single-Leg Swing + Reverse Lunge to Balance- Right @ 90 seconds

ROUND 3

Plank Trench Crawls- Linear @ 45 seconds
Crab Reaches @ 45 seconds
Plank Trench Crawls- Lateral @ 45 seconds
Crab Toe Touches @ 45 seconds

ROUND 4

1-Leg Lateral Footwork to Pulsing Lateral Lunge- Left @ 45 seconds
1-Leg Cross-Under Footwork + Pulsing Cross-Under Lunge- Left @ 45 seconds
1-Leg Lateral Footwork to Pulsing Lateral Lunge- Right @ 45 seconds
1-Leg Cross-Under Footwork + Pulsing Cross-Under Lunge- Right @ 45 seconds

ROUND 5

1-Leg Blast-Off Spider Pushup- Left @ 45 seconds
Fast-Feet to Alternating Side-to-Side Lunge Jump- Left @ 45 seconds
1-Leg Blast-Off Spider Pushup- Right @ 45 seconds
Fast-Feet to Alternating Side-to-Side Lunge Jump- Right @ 45 seconds

ROUND 6

High Knee Run to Extended Reverse Burpee + Jump @ 60 seconds
High Knee Run to Mountain Climber @ 60 seconds
High Knee Run to Break-Dancer @ 60 seconds

ROUND 7

THE LETHAL LATERAL FLOW @ 3 minutes
Shuffle / Lateral Bear Crawl / Lateral High-Knee Run / Lateral Mountain Climber

ROUND 8

1-Leg Plyo Pushup to Reverse Lunge Jump- Left @ 90 seconds
1-Leg Plyo Pushup to Reverse Lunge Jump- Right @ 90 seconds

ROUND 9

90-Degree Rotating Seal Jacks @ 30 seconds
Pushup to Bear Crawl Jacks @ 30 seconds
180-Degree Rotating Seal Jacks @ 30 seconds
Plank to Pushup Jacks @ 30 seconds
360-Degree Rotating Seal Jacks @ 30 seconds
Pulsing Pushup Jacks @ 30 seconds

ROUND 10

THE JUMP FLOW @ 3 minutes
Skater Jump + Vertical Tuck Jump + Long Jump + Return*
*Minute 1: Backpedal Return, Minute 2: Backward Hop Return, Minute 3: Bear Crawl Return

ROUND 11

Rear Uppercut, Lead Hook Body Combo (90 seconds/side)

ROUND 12

Jab, Rear Hook, Lead Uppercut, Cross Combo (90 seconds/side)

ROUND 13

Lead Hook, Rear Uppercut, Lead Hook Combo (90 seconds/side)

ROUND 14

Alternating Uppercuts, Alternating Hooks Combo (90 seconds/side)

ROUND 15

Rear Uppercut, Lead Hook Head, Lead Hook Body Combo (90 seconds/side)

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All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com

Want a DVD-level experience on your big-screen TV with coaching? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with unlimited replay!