FAT-FRYING FLOWS 3.0

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/9215135

PDF Link: https://rebrand.ly/May2020wk3

ROUND 1

Hollow-Body Roll @ 60 seconds
High Bridge Glute-Ham Walkout @ 60 seconds
Side Plank Abduction to Plyo Pushup @ 60 seconds

ROUND 2

Prayer Lateral + Reverse Lunge to Balance- Left @ 90 seconds
Prayer Lateral + Reverse Lunge to Balance- Right @ 90 seconds

ROUND 3

1-Leg Bear Crawl Plank to Pushup- Left @ 45 seconds
1-Leg Glute Bridge + Lateral Leg Drop- Left @ 45 seconds
1-Leg Bear Crawl Plank to Pushup- Right @ 45 seconds
1-Leg Glute Bridge + Lateral Leg Drop- Right @ 45 seconds

ROUND 4

1-Leg Cross-Under Footwork + Pulsing Cross-Under Lunge- Left @ 45 seconds
Moving Mountain Climber- Linear @ 45 seconds
1-Leg Cross-Under Footwork + Pulsing Cross-Under Lunge- Right @ 45 seconds
Moving Mountain Climber- Lateral @ 45 seconds

ROUND 5

1-Leg Plank to Pushup- Left @ 45 seconds
Fast-Feet to Alternating Lunge Jump- Left @ 45 seconds
1-Leg Plank to Pushup- Right @ 45 seconds
Fast-Feet to Alternating Lunge Jump- Right @ 45 seconds

ROUND 6

High Knee Run to Break-Dancer @ 60 seconds
Extended Reverse Burpee + Triple Jump @ 60 seconds
Extended Reverse Burpee + Triple Tuck Jump @ 60 seconds

ROUND 7

Pulsing Plyo Spider Climber @ 30 seconds
Pulsing Spider Jump @ 30 seconds
Piked Spider Pushup @ 30 seconds
Pulsing Spider 90-Degree Rotational Jump @ 30 seconds
Extended-Leg Spider Pushup @ 30 seconds
Pulsing Spider 180-Degree Rotational Jump @ 30 seconds

ROUND 8

1-Leg Extended Reverse Burpee- Left @ 90 seconds
1-Leg Extended Reverse Burpee- Right @ 90 seconds

ROUND 9

Seal Jacks @ 30 seconds
Uneven Plank Jacks L/R @ 30 seconds (15 seconds/side)
Predator Jacks @ 30 seconds
Bear Crawl Jacks @ 30 seconds
Predator Split Jacks @ 30 seconds
Pushup Jacks @ 30 seconds

ROUND 10

2 Lateral Lunges RIGHT 2 Lateral Bounds LEFT @ 60 seconds
2 Lateral Lunges LEFT 2 Lateral Bounds RIGHT @ 60 seconds
Paused Rotational Long Jumps @ 60 seconds

ROUND 11

The 1-2-3: Jab, Cross, Lead Hook (90 seconds/side)

ROUND 12

Lead Hook Head, Slip Inside, Double Lead Hook Body (90 seconds/side)

ROUND 13

Rolling 101 into Roll to Cross (90 seconds/side)

ROUND 14

Double Lead Hook Body, Roll to Cross (90 seconds/side)

ROUND 15

THE MIKE TYSON COMBO: Jab, Cross, Lead Hook, Slip Inside, Double Hook Body, Roll to Cross (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!