Super Hormone Accelerator Workout
By Kate Vidulich
From 14 Day Fat Burning Super Hormone Workouts
Workout time = 25 minutes + 5 minutes stretching
Set your timing device for 32 rounds, 30 seconds work and 5 seconds transition.
Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises.
Note: take additional rest breaks when necessary.
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition.
A: Butt kicks
B: Bird dog w 15s hold each side
C: Crocodile jacks
D: Overhead reverse lunge with reach
Workout Set #1: 3 rounds
1A: Single Leg walkouts
1B: Cross Body Mountain climbers
Workout Set #2: 3 rounds
2A: Renegade row
2B: Swinging lunges
Workout Set #3: 3 rounds
3A: Prisoner squat jumps (or total body extension)
3B: Side plank
Workout Set #4: 3 rounds
4B: jump rope (no rope… Just pretend!)
Accelerator Pyramid Surprise:
Do the following in order for ONE round only. Rest as necessary. If you’re form breaks down, please take a break.
A: squat thrusts x 3 + jump squat x 2
B: squat thrusts x 6 + jump squat x 4
C: squat thrusts x 9 + jump squat x 6
D: squat thrusts x 12 + jump squat x 8
E: squat thrusts x 9 + jump squat x 6
F: squat thrusts x 6 + jump squat x 4
G: squat thrusts x 3 + jump squat x 2
Stretch and Cool Down
Kate is offering to give you all of her NEW Hybrid workouts that lasts 20 minutes or less on an awesome discount. You’ll get a mashup of DB complexes, bodyweight moves and more.
Fat Loss Accelerators is the ultimate package of done-for-you hybrid metabolic complexes you can use with your partner sessions, small groups and boot camps.
– 18 Follow Along Fat Loss Accelerators Workout Videos
– 8-week Done-For-You Step-By-Step Workout Guide
– 18 Fat Loss Accelerators to “plug into your program”
– The Ultimate Exercise Library
– NEW Bodyweight Exercises You’ve NEVER Seen
– 14 Day Fat Burning Super Hormone Workouts
– 14 Day Rapid Fat Loss Accelerator Meal Plans