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SRWare Iron 5. Lost Alpha v1. Maxthon Browser 2. Inspired by the methods of boot camp fitness programs, 22 Minute Hard Corps uses a military-style cadence to work your entire body with basic, uncomplicated moves. The main program is broken down into two stages: Alpha and Beta.

This is a cardio-heavy program that demands a decent amount of jumping, so those with bad knees should consider following the modifier. Every morning, Jericho will lead you through a to minute workout that can help you rev up your metabolism, burn fat all day, and build your best body ever. She created the program with tons of variety to help keep your body progressing. The workouts are short enough to easily fit into your day and the schedule is flexible, so you can stay on track even when life gets in the way.

Music plays a huge role in the program. Every workout ends with a quick core routine for a full-body build and burn that leaves you shredded. Three recovery days a week give muscles time to repair so you can push harder, lift heavier, and get better results faster.

Six different workout themes booty, legs, cardio, etc. Six days a week, this Beachbody workout program is great for intermediate or advanced levels, but beginners can follow the modifier for a less-intense workout.

There are two day workout schedules to choose from—one that focuses on gaining muscle mass, and the other that focuses on getting lean and ripped. Body Beast offers workouts six days a week, with rest days on alternating days of the week. This will help you build muscle and strength while simultaneously toning your physique.

It will be a challenge for anyone in the intermediate level, and it can help you progress to a more advanced level once completed. The efficient, minute workouts in P90X3 will help you gain muscle and slim down with a variety of moves to keep you challenged over the full 90 days. This program will have you working out six days a week, with an optional active recovery workout on the seventh day.

Follow along six days a week for 12 weeks as Chalene leads you through 11 different high-intensity interval training HIIT workouts shot in a group class setting and set to upbeat music. After you finish the main program, there are additional workouts for an added challenge.

The combination of strength-training and cardio workouts will help you get lean and strong, reveal your abs, and tighten everything for a total-body transformation.

This is hardcore functional training designed to help you build the kind of real-world strength and stamina that goes beyond the gym and translates to everyday life. Your hands are in fists and each time your corresponding arm is on top. You then pull them apart and switch, which arm is on top. Exercise 13 — Hip Flexor Hold This is a basic hip flexor stretch, where we are in a lunge position with the back leg straight, pushed behind you.

We switch sides half way through. Exercise 14 — Zigzag Hop With your feet close together hop right, left, right, left. Then bring your right knee up and then your left, and repeat it all. Exercise 15 — Control Knee Hold Another stretching break here. Grab one knee with both hands and hold it up. We alternate and do 2 per side. Then hop forward and thrust by driving your hips forward, and your arms apart and back.

Then squat again and cross your hands again. Now we crisscross, by jumping the feet just like we did in the crossjack. Right in front of left, then apart, then left in front of right, then apart, then right in front of left and apart, then left in front of left and apart.

Now we go back into the squat thrust part but hop forward instead of back. Keep repeating the move alternating between forward and back, so you are basically always in the same position.

Exercise 17 — Leg Crossover Stretch Cross one foot in front of the other and bend down with a flat back. Roll up slowly and switch to the other side. Make sure to roll up slowly at the end. Exercise 18 — Heisman Crossword This is like the 1,2,3 Heisman from Insanity except we are now moving in 4 directions. So step twice to the left and Heisman, by bringing your right knee to your chest. Then repeat moving right. Then step backwards twice and bring your right knee to the chest and then repeat moving forward.

Which ever leg takes the first step, the opposite knee should be doing the Heisman. So that in each crossword each leg comes up twice. You have no choice but to get your knees up high now.

Exercise 20 — Flat Back Roll Up Inhale your arms up and then exhale into a flat back stretch, bringing your hands as close to the floor as you can. You repeat this a couple times. Exercise 21 — Crisscross Hop Here we are just taking the Crisscross from before and adding a hop.

So right over left then apart and then a small hop. Then repeat with left over right and hop. You are not trying to get real air here, just push the balls of your feet of the ground. Your hands should hit your thighs, on each Half-Tuck Jump. But again these are not regular Tuck Jumps so you are not going for max air.

Exercise 23 — Hip Flexor Calf Stretch Same hip flexor stretch we did earlier, but push it back into the calf more.