SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):

You will set the timer 2 different times, once for the circuit and once for the X Factor

For workout: 3 Rounds, 2 x through each round: 6 min AMRAP, 30 sec push
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 6 minutes
-Set "Rest Interval” to 30 seconds (this will be your 30 second push)
-Set "Number of Sets" to 2
-Set "Recovery Interval" to 10 seconds (this will be when you switch rounds of exercises)
-Set "Number of Cycles" to 3
-everything else can be set to zero

For X factor: only change "exercise interval" to 30 seconds, “rest interval” to 0 seconds, "number of sets" to 12, and "number of cycles" to 1

__________________________________

WARM-UP:
3 rounds: 10 step ups, 10 shoulder taps, 15 jumping jacks

WORKOUT:
3 Rounds, 2 x through each round: 6 min AMRAP, 30 sec push

ROUND 1:
- 12 Front Squats
- 12 Reverse Lunges w/ Bicep Curl (6 each leg)
- 12 Wide Squat w/ Upright Row
then...30 sec push Mountain Climbers

Repeat Round 1, THEN:

ROUND 2:
- 12 1/2 Burpees
- 12 Bicep Curl/Rotator Cuff
- 12 Push Up/Shoulder Tap
then...30 sec push High Knees

Repeat Round 2, THEN:

ROUND 3:
- 12 Thrusters
- 12 Forearm Plank Toe Tap
- 12 Weighted Crunches
then...30 sec push Plank Hold

Repeat Round 3

X FACTOR: 30 seconds of each exercise above, including push exercises, back to back for 1 round.

COOL DOWN:
Stretch legs (figure four, seated forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)