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November 10, 2015 3 min read

Before you turn to a good old tub of ice cream and a week of Netflix and sweatpants to get over your bad breakup, think about how good it would feel to pass by your ex looking tight, toned and smouldering. Get your butt out of bed and hit the gym to reap all the benefits of this amazing workout! A high-energy, highly aggressive exercise is what you need to channel your frustration and emotion while sculpting your figure. Here is your how-to guide to get started!

#1 Jab Cross Power Drill

Right foot forward, elbows bent in front of ribs and hands balled in fists. Now, jab punch with right arm by extending that arm out while turning palm toward the floor and drawing elbow back. Cross punch with left arm by extending left arm forward while turning palm toward the floor and rotating right hip into punch. Lift left heel off the floor before returning to start. Alternate for 1 minute.

#2 Plyo Prisoner Lunge

Stand with feet hip-width apart and elbows bent, now place fingers behind head. Lift head and chest and jump left leg into a reverse lunge. Jump so you switch legs and land in a reverse lunge with right leg back. Alternate for 1 minute.  

#3 Lower Abs Attitude

  Lie on your back with upper body on elbows and forearms. Palms should be facing down by hips. Now, draw abs in tight and cross right ankle over left while bending knew 90 degrees. Lower legs to floor, tap bottom foot on the ground then lift legs back up. Repeat this with opposite ankle crossed on top for 1 complete set.

#4 Karate Kicks

Squat with knees in line with ankles. Lower until butt is parallel with floor. Stand, and kick right leg to the side so it nearly reaches hip height. Feet should remain facing forward. Return to  squat and repeat on the other side to complete one rep.

#5 Switch Kick Punch

Lying face up, curl head and shoulders up and lift legs to hover above floor. Lift left leg straight up and punch right arm toward the foot. Lower back to start position and switch sides. That’s 1 rep. Continue alternating sides for 20 seconds. Rest for 10 seconds and repeat.

#6 Ex Jumps

Squat with feet together and arms bent in front of chest. Jump straight up and open arms and legs into an “X” shape. Land in squat.

#7 Balance Chop

Grab an 8-pound dumbbell and place hands overhead, arms extended. Shift body weight to left leg and pivot on right foot while rotating torso to left. Bring dumbbell down beside right hip while raising bent right knee to hip level. Reverse motion, returning to reaching upward toward left, to complete 1 rep. Do 8 to 10 reps before switching sides.

#8 Warrior Angel

Standing with feet hip-width apart, hinge forward from hips to lower torso until it’s parallel to floor. Raise left leg back and up so that body forms a T to start. Now extend arms forward and rotate palms to face up so that pinky fingers touch. Scoop straight arms around and back and rotate hands until thumbs touch just above low back. Return to start and that’s 1 rep. Continue for 30 seconds before switching sides.

#9 Skull Crusher

Lie faceup on floor with knees bent and feet flat on ground and hold dumbbells with arms extended. Engage core and bend elbows slowly, drawing hands and dumbbells beside each ear, keeping elbows close to body throughout the movement. Re-extend arms and return to start.

#10 Pop Up

Kneel on floor with legs together and sit back on heels with bent elbows. Swing arms back, then forward as you explosively pop up off knees. Stand tall, press hips forward and squeeze glutes. Lower back to start and that's 1 rep. Do 12 reps.

#11 Superman Burpees

Stand feet shoulder-width apart. Jump high, lifting knees to tuck position. Drop hands to the floor while jumping feet back to plank. Lower stomach to floor while extending arms and legs to superman pose. Place hands near rib cage to press back up to plank and up to stand and repeat tuck jump. Increase intensity in final 10 seconds. Want to work your way to a bangin' body after a breakup? Check out Sweatflix℠! Sweatflix℠ contains over 80 hours of workouts to suit all moods and fitness levels. With new and exclusive content added regularly, you'll find exactly what you need to show your ex what s/he is missing! Source: Shape  

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