This explosive workout employs 4 circuits of 4 moves each, with a short rest period in between to burn fat and target the lags, abs, and butt. Get ready to sweat and fight through the burn with Fitness Expert & 30 Day 6 Pack Abs/ BeFit in 30 Extreme Trainer, Scott Herman as he starts you out with a quick warm-up series to avoid injury, then guides you through a high-energy, 20-minute workout followed by a soothing cool-down series in order to maximize results. Learn how to focus on your form to strengthen your core, chisel sexy abs, and tone the arms, shoulders, chest, thighs, glutes, and obliques with this super-charged segment from the all new third and final level of the "BeFit in 30 Extreme" program, only on the BeFit Channel!
You will need a set of dumbbells, a towel, and a bottle of water to complete this workout that can be done anywhere. Adjust this routine to any skill level by trying the modifications that demonstrated in the segment as well as adjusting reps, rest periods, or height of jumps. Look and feel your best with this effective, free, new system and create a stronger, leaner, and healthier new you. See below for a complete list of workout moves, time codes, and suggested reps.
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Circuit 1: * (15 Seconds Rest After Each Move)
[2:25] Jump Squat 60 Seconds/ Maximum Reps
[2:32] Dumbbell Swing 60 Seconds/ Maximum Reps
[2:44] Jerk Row 60 Seconds/ Max Reps (30 seconds per side)
[2:55] Plank Retraction 60 Seconds/ Max Reps
Circuit 2: * (15 Seconds Rest After Each Move)
[8:07] Alternating Switch Lunge 60 Seconds/ Max Reps (Alternate sides)
[8:16] Lateral Bounding Hops 60 Seconds/ Max Reps (Alternate Sides)
[8:28] Bilateral Snatch Lunge 60 Seconds per side/ Max Reps
Circuit 3: * (15 Seconds Rest After Each Move)
[14:11] Single-Leg Cross Behind 60 Seconds/ Max Reps (30 seconds per side)
[14:26] Bridge Russians 60 Seconds/ Max Reps (Alternate Legs)
[14:39] Tuck Jumps 60 Seconds/ Max Reps
[14:51] Jump Shrugs 60 Seconds/ Max Reps