H4 Fat burner #17-JK Style

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This workout has everything in each grouping of exercises for a total body workout. Each grouping has an upper body, lower body, core and conditioning exercise. In this video Kim and Julia, both beautiful badasses ( thanks Nia Shanks for this term ) dominate the workout and show how it should be done.

Workout

After proper dynamic warm-up and foam roll tissue work-

* This workout is meant to have a fast pace and intended to have reps done with speed. Make sure the weight you use allows for this.

A1) Motorcycle row with dumbbell-12 reps
A2) Hip Thrusters ( use barbell across hips if needed for challenge)-12 reps
A3) Chops with band-15 reps
A4) Heisman hops-20-30 seconds ( focus on getting wide and moving quick ) ** time dependant on your level

3-4 sets
** Take no rest if you can handle it else aim for 30-45 seconds between sets

B1) Single leg step up ( note in video at the emphasis on hip extension at top )- 8 reps
B2) Alternating neutral dumbbell shoulder press-10 reps
B3) Bicycle crunch-25 seconds
B4) Jump rope- 15-20 seconds ( all out as fast you can )

3-4 sets
** Take no rest if you can handle it else aim for 30-45 seconds between sets

C1) Row with bands ( palms down and go for speed )-20 reps
C2) Deadlift with kettlebell ( you can use dumbbell as well )-12 reps
C3) Med ball lifts-8 reps each
C4) Skiers forward and backward-3 per leg in each direction x 2

3-4 sets
** Take no rest if you can handle it else aim for 30-45 seconds between sets

GO DOMINATE...