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Fat-Frying Flows

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Timer Duration: 1:02:00 Rollover intervals for more details.

Exercises:
  • Start Round 1 In 60 Seconds!
  • Hollow-body Pump
  • Glute-ham Walkout
  • Side Plank To Pushup Transfer
  • Start Round 2 In 60 Seconds!
  • Double Knee Drive Down Dog- Left
  • Prisoner Split Squat Twist Calf Raise- Left
  • Double Knee Drive Down Dog- Right
  • Prisoner Split Squat Twist Calf Raise- Right
  • Start Round 3 In 60 Seconds!
  • Extended Reverse Burpee High Knee Run
  • Extended Reverse Burpee Jump
  • Extended Reverse Burpee Tuck Jump
  • Start Round 4 In 60 Seconds!
  • 1-leg Extended Bear Crawl Walkout- Left
  • See-saw Lunge Runner- Left
  • 1-leg Extended Bear Crawl Walkout- Right
  • See-saw Lunge Runner- Right
  • Start Round 5 In 60 Seconds!
  • Diagonal Climbers- Left
  • Diagonal Climbers- Right
  • Side To Side Climbers
  • Seal Jacks
  • Cross Body Jacks
  • Overhead Jacks
  • Diagonal Chops- Left
  • Diagonal Chops- Right
  • Rotational Chops
  • Start Round 6 In 2 Minutes!
  • Pulsing Triple Drop Squat
  • Pulsing Blast-off Pushup
  • Pulsing Lateral Lunge Jump
  • Start Round 7 In 60 Seconds!
  • Slalom Hop
  • Slalom Bear Crawl
  • Skier Swing
  • Slalom Pushup
  • Skier Slam
  • Skater Jump
  • Start Round 8 In 60 Seconds!
  • 1-leg Cross-under Footwork- Left
  • Cross-under Lunge Left
  • 1-leg Cross-under Footwork- Right
  • Cross-under Lunge Right
  • Start Round 9 In 60 Seconds!
  • Bear Crawl To Squat
  • Bear Crawl Left To Shuffle Right
  • Bear Crawl Right To Shuffle Left
  • Start Round 10 In 60 Seconds!
  • Split Squat To Rotational Bounce
  • Alternating Split Squat Jump To Rotational Bounce
  • 180 Split Squat Jump To Rotational Bounce (switch Halfway)
  • Start Round 11 In 2 Minutes!
  • Jab, Cross, Hook Body Combo
  • Start Round 12 In 60 Seconds!
  • Jab, Jab, Cross Body Combo
  • Start Round 13 In 60 Seconds!
  • Cross, Hook, Hook Body Combo
  • Start Round 14 In 60 Seconds!
  • Jab, Hook, Hook Body Combo
  • Start Round 15 In 60 Seconds!
  • Cross, Hook Body, Hook Body Combo
  • Start ROUND 1 in 60 Seconds! 1:00
  • Hollow-Body Pump 1:00
  • Glute-Ham Walkout 1:00
  • Side Plank To Pushup Transfer 1:00
  • Start ROUND 2 in 60 Seconds! 1:00
  • Double Knee Drive Down Dog- LEFT 0:45
  • Prisoner Split Squat Twist Calf Raise- LEFT 0:45
  • Double Knee Drive Down Dog- RIGHT 0:45
  • Prisoner Split Squat Twist Calf Raise- RIGHT 0:45
  • Start ROUND 3 in 60 Seconds! 1:00
  • Extended Reverse Burpee High Knee Run 1:00
  • Extended Reverse Burpee Jump 1:00
  • Extended Reverse Burpee Tuck Jump 1:00
  • Start ROUND 4 in 60 Seconds! 1:00
  • 1-Leg Extended Bear Crawl Walkout- LEFT 0:45
  • See-Saw Lunge Runner- LEFT 0:45
  • 1-Leg Extended Bear Crawl Walkout- RIGHT 0:45
  • See-Saw Lunge Runner- RIGHT 0:45
  • Start ROUND 5 in 60 Seconds! 1:00
  • Diagonal Climbers- Left 0:20
  • Diagonal Climbers- Right 0:20
  • Side-To-Side Climbers 0:20
  • Seal Jacks 0:20
  • Cross-Body Jacks 0:20
  • Overhead Jacks 0:20
  • Diagonal Chops- Left 0:20
  • Diagonal Chops- Right 0:20
  • Rotational Chops 0:20
  • Start ROUND 6 in 2 Minutes! 2:00
  • Pulsing Triple Drop Squat 1:00
  • Pulsing Blast-Off Pushup 1:00
  • Pulsing Lateral Lunge Jump 1:00
  • Start ROUND 7 in 60 Seconds! 1:00
  • Slalom Hop 0:30
  • Slalom Bear Crawl 0:30
  • Skier Swing 0:30
  • Slalom Pushup 0:30
  • Skier Slam 0:30
  • Skater Jump 0:30
  • Start ROUND 8 in 60 Seconds! 1:00
  • 1-Leg Cross-Under Footwork- Left 0:45
  • Cross-Under Lunge- Left 0:45
  • 1-Leg Cross-Under Footwork- Right 0:45
  • Cross-Under Lunge- Right 0:45
  • Start ROUND 9 in 60 Seconds! 1:00
  • Bear Crawl To Squat 1:00
  • Bear Crawl Left To Shuffle Right 1:00
  • Bear Crawl Right To Shuffle Left 1:00
  • Start ROUND 10 in 60 Seconds! 1:00
  • Split Squat To Rotational Bounce 1:00
  • Alternating Split Squat Jump To Rotational Bounce 1:00
  • 180 Split Squat Jump To Rotational Bounce (SWITCH HALFWAY) 1:00
  • Start ROUND 11 in 2 Minutes! 2:00
  • Jab, Cross, Hook Body Combo 3:00
  • Start ROUND 12 in 60 Seconds! 1:00
  • Jab, Jab, Cross Body Combo 3:00
  • Start ROUND 13 in 60 Seconds! 1:00
  • Cross, Hook, Hook Body Combo 3:00
  • Start ROUND 14 in 60 Seconds! 1:00
  • Jab, Hook, Hook Body Combo 3:00
  • Start ROUND 15 in 60 Seconds! 1:00
  • Cross, Hook Body, Hook Body Combo 3:00