JUNE 2020 WOW WEEK 1: FAT-FRYING FLOWS 4.0!
June 2020 Workouts of the Week (WOWs) • 5m 34s
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)
____________________________________________________________
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!
Up Next in June 2020 Workouts of the Week (WOWs)
-
INTERVAL TIMER: How To Use Seconds Pr...
This is how you would use the link to import the workout to Seconds Pro. We don't have an Android phone but should be straightforward as well.
86 Comments