FAT-FRYING FLOWS!

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

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

http://www.intervaltimer.com/timers/9116656

PDF download link: https://rebrand.ly/May2020wk1

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.

ROUND 1

Hollow-Body Pump @ 60 seconds
Glute-Ham Walkout @ 60 seconds
Side Plank to Pushup Transfer @ 60 seconds

ROUND 2

Double Knee Drive Down Dog- Left @ 45 seconds
Prisoner Split Squat ISO + Twist + Calf Raise- Left @ 45 seconds
Double Knee Drive Down Dog- Right @ 45 seconds
Prisoner Split Squat ISO + Twist + Calf Raise- Right @ 45 seconds

ROUND 3

Extended Reverse Burpee + High Knee Run @ 60 seconds
Extended Reverse Burpee + Jump @ 60 seconds
Extended Reverse Burpee + Tuck Jump @ 60 seconds

ROUND 4

1-Leg Extended Bear Crawl Walkout- Left @ 45 seconds
See-Saw Lunge Runner- Left @ 45 seconds
1-Leg Extended Bear Crawl Walkout- Right @ 45 seconds
See-Saw Lunge Runner- Right @ 45 seconds

ROUND 5

Climber Complex: 20/20/20 Diagonal L/Diagonal R/Side-To-Side @ 60 seconds
Jack Complex: 20/20/20 Seal/Cross-Body/Overhead @ 60 seconds
Chop Complex: 20/20/20 Diagonal L/Diagonal R/Rotational @ 60 seconds

ROUND 6

Pulsing Triple Drop Squat @ 60 seconds
Pulsing Blast-Off Pushup @ 60 seconds
Pulsing Lateral Lunge Jump @ 60 seconds

ROUND 7

Slalom Hop @ 30 seconds
Slalom Bear Crawl @ 30 seconds
Skier Swing @ 30 seconds
Slalom Pushup @ 30 seconds
Skier Slam @ 30 seconds
Skater Jump @ 30 seconds

ROUND 8

1-Leg Cross-Under Footwork- Left @ 45 seconds
Cross-Under Lunge- Left @ 45 seconds
1-Leg Cross-Under Footwork- Right @ 45 seconds
Cross-Under Lunge- Right @ 45 seconds

ROUND 9

Bear Crawl to Squat @ 60 seconds
Bear Crawl Left to Shuffle Right @ 60 seconds
Bear Crawl Right to Shuffle Left @ 60 seconds

ROUND 10

Split Squat to Rotational Bounce @ 60 seconds
Alternating Split Squat Jump to Rotational Bounce @ 60 seconds
180-Degree Split Jump to Rotational Bounce @ 60 seconds (30 seconds/side)

ROUND 11

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

ROUND 12

Jab, Jab, Cross Body Combo (90 seconds/side)

ROUND 13

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

ROUND 14

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

ROUND 15

Cross, Hook Body, 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? 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!