X-Factor Week # 3 breakdown preview

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Copied this from VF - I think the workouts are going to get more intense as we go along! (all the more reason to keep my light and fun workouts in the regular rotation!)

Week 3 breakdownMountain climbersLying hip raisesplit lunges (or modify w/ slower alternating back lunge) Heels to sky - on back, bring legs straight up, lift to work absAirplane to train - pushup, jump up, star jump (i think the girl does tuck jumps) - or modify with step down slow to pushup, step back up, low jumpReverse lunge - 45 seconds right, 45 leftPause for break if you need itSurf pop-ups -- down for pushup, pop up like you're on a surfboard,alternating sides Pushups /hand to sky -- 6 pushups, high side plank w/arm raise, alternate sidesKneeling kickout - on all fours, bring leg out to side, then kick, 45 secs each side MMA knees - 15 secs each side, although he loses track of time and we do all but 5 seconds on the first side Squat jumpsSide bridge pulse - 45 secs each sideRest if you need it Repeat