Fat Loss Workout Level 2.0

Requirements for this workout
5 days a week 
30 minutes cardio and tone combined (before warm and cool) 
Always warm up and cool down before and after working out (see level 1 if unsure) 
45 minute total workout time

note: some exercises require a PT or buddy: alternatives are provided in session for training by yourself
note: for best results on the 3 minute variety use an interval timer

MONTH 1

MONDAY - Bag n' twist
Sandbag sumo squat with knee
burpees with leg raise
sit up double twist 
lung twist
skip 

Repeat 
three times with 2 minute rest between
for second minute of rest perform hamstring stretch
Tip
Make harder by adding weight or using a larger range of motion
Tip
For music timing try to use at least three different rep speeds and have fun trying to synch it perfectly! 

timing variety
1
30 reps (100 for skips) record time personal best [HARD]
2
3 minutes each exercise
3
till end of song [rest for ten seconds intervals if needed but keep going!] (5 song playlist) 
4
30 reps (100 for skips) record time
5
max rep personal best [HARD]

TUESDAY - Fighting talk
Elbow to hand plank 
pistol squat 
fitball side crunch
single leg V ups
8 side kicks + 8 thrust kick box pole 
box combo 1: jab jab > cross > hook > upper cut
Knee slams
Saq triangle or treadmill level 12 incline: 0  
situp fitball throws

Repeat 
twice with 30 seconds rest between each exercise
Tip
Make harder by adding weight or using a larger range of motion
Tip
For music timing try to use at least three different rep speeds and have fun trying to synch it perfectly! 

timing variety
1
30 reps (100 for skips) record time personal best [HARD]
2
3 minutes each exercise
3
till end of song [rest for ten seconds intervals if needed but keep going!] (5 song playlist) 
4
30 reps (100 for skips) record time
5
max rep personal best [HARD]

WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY