FAT-FRYING FLOWS 2.0

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/9169188

PDF link: https://rebrand.ly/May2020wk2
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ROUND 1

Hollow-Body Rock @ 60 seconds
Marching Glute-Ham Walkout @ 60 seconds
Side Plank Abduction to Pushup Transfer @ 60 seconds

ROUND 2

Reverse Lunge to Balance- Left @ 90 seconds
Reverse Lunge to Balance- Right @ 90 seconds

ROUND 3

High Knee Run to Mountain Climber @ 60 seconds
Extended Reverse Burpee + Double Jump @ 60 seconds
Extended Reverse Burpee + Double Tuck Jump @ 60 seconds

ROUND 4

1-Leg Bear Crawl Pushup Walkouts- Left @ 45 seconds
Fast-Feet to Lunge- Left @ 45 seconds
1-Leg Bear Crawl Pushup Walkouts- Right @ 45 seconds
Fast-Feet to Lunge- Right @ 45 seconds

ROUND 5

1-Leg Side to Side Footwork + Lateral Lunge- Left @ 60 seconds
1-Leg Side to Side Footwork + Lateral Lunge- Right @ 60 seconds
Alternating Lateral Lunge + Alternating Lateral Lunge Jump @ 60 seconds

ROUND 6

1-Leg Blast-Off Pushup- Left @ 45 seconds
1-Leg Swing- Left @ 45 seconds
1-Leg Blast-Off Pushup- Right @ 45 seconds
1-Leg Swing- Right @ 45 seconds

ROUND 7

Spider Climber @ 30 seconds
Spider Jump @ 30 seconds
Spider Plank @ 30 seconds
Spider 90-Degree Rotational Jump @ 30 seconds
Spider Pushup @ 30 seconds
Spider 180-Degree Rotational Jump @ 30 seconds

ROUND 8

Pulsing Lateral See-Saw Lunge- Left @ 45 seconds
Pulsing Lateral See-Saw Lunge- Right @ 45 seconds
Pulsing Linear See-Saw Lunge- Left @ 45 seconds
Pulsing Linear See-Saw Lunge- Right @ 45 seconds

ROUND 9

2 Lateral Bounds Right Shuffle Back Left @ 60 seconds
2 Lateral Bounds Left Shuffle Back Right @ 60 seconds
Long Jump to Backward Bear Crawl @ 60 seconds

ROUND 10

Pike Plank to Pushup @ 30 seconds
Side Plank Adduction Hold- Left @ 30 seconds
Bear Crawl Plank to Pushup @ 30 seconds
Side Plank Adduction Hold- Right @ 30 seconds
Plank to Pushup @ 30 seconds
T-Pushup @ 30 seconds

ROUND 11

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

ROUND 12

Jab, Cross, Lead Hook, Double Lead Hook Body Combo (90 seconds/side)

ROUND 13

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

ROUND 14

Jab, Slip, Lead Hook Head, 3 Lead Hooks Body Combo (90 seconds/side)

ROUND 15

Jab, Cross, 6 Alternating Hooks 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!