ITJ Workout

ITJ Workout

Today, I got a workout for you, it is from Kate V.

Enjoy the ITJ Workout.


Rick Kaselj


I am Kate Vidulich, metabolic training expert here at Today, I am totally pumped because I have got a special workout for my buddy Rick and all of his followers over at

Today’s workout is going to be a quick one. It’s a 10 minute workout that will give you a small taste of what’s in store for you in the 1000 Calorie Accelerator System. This is a metabolic density circuit. You will be doing as many reps as you can for each exercise in 20 seconds and then taking a 10 second break. You will need a timing device for these exercises.

CLICK HERE to watch the YouTube video.

We will be going through three different exercises.

#1 – Inverted Row

If you happen to have a pair of parallel bars in your apartment, a TRX, a suspension trainer or if you have a bar, get underneath the bar. Legs out, bend your knees, and keep your head back pulling yourself all the way up, keeping those shoulder blades together. Up and then down. Keeping your body as a plank. Do this for 20 seconds then a 10 second rest for 4 rounds.

Inverted Row

Inverted Row

#2 – Total Body Extension

This is where you bend your knees, arms go back, exhale and explode up over the head. Keep your palms facing inward.

Total_Body_ExtensionsTotal Body Extension

If you only want to do a quarter squat and don’t want to go all the way down, that’s a big mistake. 

You want to go down and up over the head. Do 8 rounds of this, 20 seconds work and 10 seconds rest.

#3 – Jump Rope

Then you are going to go into the final exercise which is the Jump Rope. You will need a  jump rope.  Do 20 seconds work and then 10 seconds rest. Do 8 rounds for this exercise.

JumpropeJump Rope

These are the 3 exercises. They are going to take 10 minutes total. This is just a small taste of the intermediate level 1000 Calorie Accelerators Workout.

In the first exercise, if you don’t have access to a bar or a parallel bar, you can use dumbbells instead. Just do a dumbbell row for 20 seconds work then 10 seconds rest. You are going to enjoy this workout.

If you click the link down below, you can get access to the brand new 1000 Calorie Accelerators System. It has a beginner level and an intermediate level and the elite 1000 calorie level.

1000 Calorie Accelerators

Kate Vidulich