*** QUOTE OF THE DAY ***
When your mind says give up, hope whispers one more try.
-unknown
EXERCISE BREAKDOWN:
WARM UP: ( 30 seconds each)
1. JOG IN PLACE
2. JUMPING JACKS
3. HEISMANS
4. S2S SKI SQUATS
5. S2S ARM SHUFFLES
ALL EXERCISES BELOW 1 MINUTE EACH
UPPER:
6. RICOCHET PUSHUPS
7. PRONE STEEL COBRAS
8. FIGHTER POP UPS
9. HIGHER POWER PRESSES
LOWER:
10. CRISS CROSS SQUATS
11. KANGEROO CROSSOVERS
12. POWER PUNCH LUNGES
13. ANGRY DONKEY KICKS
CORE & ABS:
14. CHROME SHIELDS WIPERS
15. OBLIQUE HEEL TAPS
16. CLIMBING LEG CLIMBERS
17. FULL BODY CRUNCH CLAMP
18. COOL DOWN – STRETCH
*** WHAT YOU WILL NEED ***
-Light dumbbells (preferably under 10 lbs)
-Water
-Mat
-Towel (recommended)
EXERCISE BREAKDOWN: —————————————————————
On screen in the video at all times once the workout begins
– Take a couple minutes to warm up prior to this workout
COOL DOWN / STRETCH
My video available here – https://youtu.be/JUcbmN34cgU
————————————————————————————————————
TIMER LAYOUT EXPLANATION – FOR WORKOUTS WITH TIMERS
LARGE TIMER – TIME LEFT FOR CURRENT EXERCISE
SMALL TOP LEFT – AMOUNT OF TIME LEFT FOR THE WHOLE WORKOUT
TOP SMALL CENTER NUMBERS – 1.1 – MEANS FIRST EXERCISE OF SET 1 (1.2 WOULD MEAN 1ST SET / 2ND EXERCISE)
THE /9 MEANS THERE IS 9 SETS ( /8 MEANS THERE IS 8 SETS)
TOP RIGHT SMALL TIMER – TIME THAT HAS PASSED SO FAR IN WORKOUT.
LEFT SIDE BELOW TIMERS – ESTIMATED CALORIES BURNED FOR THIS WORKOUT
BASED ON TIME , GENDER, ACTIVITY AND WEIGHT (LOWEST AND HIGHEST AVERAGES)
VIDEO PREVIEW BOX – SHOWS 20 TO 30 SECONDS AHEAD OF TIME
TO WHAT THE UPCOMING EXERCISE IS
BELOW VIDEO IS ALL THE EXERCISES LISTED BY #
FOR THE WORKOUT
————————————————————————————————————
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
I give 2 versions of most exercises. A novice to intermediate one and a more advanced version but we move fast so pay attention.
Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.
Personal message me, keep in touch and send me feedback on any of my contacts below:
Facebook Page
https://www.facebook.com/flexformation.franklinlewars
Visit my Total Body Fitness website: http://Flexformation.com
Follow me on Twitter: https://twitter.com/Flex_Formation
Join me on Tumblr: http://flexformation.tumblr.com/
Future Gladiator by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200051
Artist: http://incompetech.com/
Music provided by:
NoCopyrightsSounds, music without limitiations
Itro & Kontinuum – Alive [NCS Release]
Meteorite Astroid Few Angles – Free Green Screen Animation
https://www.youtube.com/channel/UCyg2cTHI7sgETrKfehURMUQ
Free video overlays provided by: https://www.youtube.com/channel/UCVcVPjQIBj1fPS-rZ14XMCQ
Christmas Special! Muzzle Flashes And Explosions HD Free Overlays:
https://www.youtube.com/user/FreeVFX4U
Don’t forget to leave feedback and comments below of what exercises you liked best or what you would like more of in the future.
Thanks for watching my video and please subscribe to support my free workouts plus get all my new weekly content first by clicking the link below!
Flexformation Youtube Channel
https://www.youtube.com/user/FlexFormation
THIS FLEX FORMATION CHANNELS CONSISTS OF:
FREE HIIT WORKOUTS , TABATA WORKOUTS, WEIGHT LIFTING WORKOUTS AND TUTORIALS,, BOOTCAMP WORKOUTS, GROUP FITNESS WORKOUTS, WORKOUT PROGRAMS, GYM EQUIPMENT HELP TUTORIALS, WEIGHT FREE WORKOUTS, BODY WEIGHT WORKOUTS, DUMBBELL WORKOUTS, EXERCISE TUTORIALS.
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Visit My Website: Flexformation.com
My name is Franklin a.k.a. Flex. I am a Certified Fitness Trainer
Group / Bootcamp Instructor, Sheriff’s Office Public Service Specialist, Husband and Father of 3 kids.
