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Fat-Frying Flows 3.0

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

Exercises:
  • Start Round 1 In 60 Seconds!
  • Hollow Body Roll
  • High Bridge Glute-ham Walkout
  • Side Plank Abduction To Plyo Pushup
  • Start Round 2 In 60 Seconds!
  • Prayer Lateral Reverse Lunge To Balance
  • Start Round 3 In 60 Seconds!
  • 1-leg Bear Crawl Plank To Pushup- Left
  • 1-leg Glute Bridge Lateral Leg Drop- Left
  • 1-leg Bear Crawl Plank To Pushup- Right
  • 1-leg Glute Bridge Lateral Leg Drop- Right
  • Start Round 4 In 60 Seconds!
  • 1-leg Cross-under Footwork Pulsing Cross-under Lunge- Left
  • Linear Moving Mountain Climber
  • 1-leg Cross-under Footwork Pulsing Cross-under Lunge- Right
  • Lateral Moving Mountain Climber
  • Start Round 5 In 60 Seconds!
  • 1-leg Plank To Pushup- Left
  • Fast Feet To Alternating Lunge Jump- Left
  • 1-leg Plank To Pushup- Right
  • Fast Feet To Alternating Lunge Jump- Right
  • Start Round 6 In 2 Minutes!
  • High-knee Run To Break-dancer
  • Extended Reverse Burpee Triple Jump
  • Extended Reverse Burpee Triple Tuck Jump
  • Start Round 7 In 60 Seconds!
  • Pulsing Plyo Spider Climber
  • Pulsing Spider Jump
  • Piked Spider Pushup
  • Pulsing 90-degree Rotational Spider Jump
  • Extended-leg Spider Pushup
  • Pulsing 180-degree Rotational Spider Jump
  • Start Round 8 In 60 Seconds!
  • 1-leg Extended Reverse Burpee
  • Start Round 9 In 60 Seconds!
  • Seal Jacks
  • Uneven Plank Jacks
  • Predator Jacks
  • Bear Crawl Jacks
  • Predator Split Jacks
  • Pushup Jacks
  • Start Round 10 In 60 Seconds!
  • 2 Lateral Lunges Right 2 Lateral Bounds Left
  • 2 Lateral Lunges Left 2 Lateral Bounds Right
  • Paused Rotational Long Jumps
  • Start Round 11 In 2 Minutes!
  • The 1-2-3: Jab, Cross, Lead Hook Combo
  • Start Round 12 In 60 Seconds!
  • Lead Hook Head, Slip Inside, Double Lead Hook Body Combo
  • Start Round 13 In 60 Seconds!
  • Rolling 101 Into Roll To Cross
  • Start Round 14 In 60 Seconds!
  • Double Lead Hook Body, Roll To Cross Combo
  • Start Round 15 In 60 Seconds!
  • Jab, Cross, Hook, Slip Inside, Double Hook Body, Roll To Cross
  • Start ROUND 1 in 60 Seconds! 1:00
  • Hollow-Body Roll 1:00
  • High Bridge Glute-Ham Walkout 1:00
  • Side Plank Abduction To Plyo Pushup 1:00
  • Start ROUND 2 in 60 Seconds! 1:00
  • Prayer Lateral Reverse Lunge To Balance 3:00
  • Start ROUND 3 in 60 Seconds! 1:00
  • 1-Leg Bear Crawl Plank To Pushup- LEFT 0:45
  • 1-Leg Glute Bridge Lateral Leg Drop- LEFT 0:45
  • 1-Leg Bear Crawl Plank To Pushup- RIGHT 0:45
  • 1-Leg Glute Bridge Lateral Leg Drop- RIGHT 0:45
  • Start ROUND 4 in 60 Seconds! 1:00
  • 1-Leg Cross-Under Footwork Pulsing Cross-Under Lunge- Left 0:45
  • LINEAR Moving Mountain Climber 0:45
  • 1-Leg Cross-Under Footwork Pulsing Cross-Under Lunge- Right 0:45
  • LATERAL Moving Mountain Climber 0:45
  • Start ROUND 5 in 60 Seconds! 1:00
  • 1-Leg Plank To Pushup- Left 0:45
  • Fast Feet To Alternating Lunge Jump- Left 0:45
  • 1-Leg Plank To Pushup- Right 0:45
  • Fast Feet To Alternating Lunge Jump- Right 0:45
  • Start ROUND 6 in 2 Minutes! 2:00
  • High-Knee Run To Break-Dancer 1:00
  • Extended Reverse Burpee Triple Jump 1:00
  • Extended Reverse Burpee Triple Tuck Jump 1:00
  • Start ROUND 7 in 60 Seconds! 1:00
  • Pulsing Plyo Spider Climber 0:30
  • Pulsing Spider Jump 0:30
  • Piked Spider Pushup 0:30
  • Pulsing 90-Degree Rotational Spider Jump 0:30
  • Extended-Leg Spider Pushup 0:30
  • Pulsing 180-Degree Rotational Spider Jump 0:30
  • Start ROUND 8 in 60 Seconds! 1:00
  • 1-Leg Extended Reverse Burpee 3:00
  • Start ROUND 9 in 60 Seconds! 1:00
  • Seal Jacks 0:30
  • Uneven Plank Jacks 0:30
  • Predator Jacks 0:30
  • Bear Crawl Jacks 0:30
  • Predator Split Jacks 0:30
  • Pushup Jacks 0:30
  • Start ROUND 10 in 60 Seconds! 1:00
  • 2 Lateral Lunges RIGHT 2 Lateral Bounds LEFT 1:00
  • 2 Lateral Lunges LEFT 2 Lateral Bounds RIGHT 1:00
  • Paused Rotational Long Jumps 1:00
  • Start ROUND 11 in 2 Minutes! 2:00
  • The 1-2-3: Jab, Cross, Lead Hook Combo 3:00
  • Start ROUND 12 in 60 Seconds! 1:00
  • Lead Hook Head, Slip Inside, Double Lead Hook Body Combo 3:00
  • Start ROUND 13 in 60 Seconds! 1:00
  • Rolling 101 Into Roll To Cross 3:00
  • Start ROUND 14 in 60 Seconds! 1:00
  • Double Lead Hook Body, Roll To Cross Combo 3:00
  • Start ROUND 15 in 60 Seconds! 1:00
  • Jab, Cross, Hook, Slip Inside, Double Hook Body, Roll To Cross 3:00