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Estimated Calories Burned:
176-374

Equipment Needed:
Dumbbells + Jump Rope

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Alt Lunge Press
03 - Tri-Jab Tucks
04 - Alt Curls
05 - Jump Rope
06 - Halo Burpee
07 - Lawnmowers
08 - Relay Climbers
09 - Prisoner Stacks
10 - Jump Rope
11 - S2S ISO Hop Burpees
12 - ISO D-Left Press L
13 - ISO D-Left Press R
14 - S2S Plank Burpees
15 - Jump Rope
16 - Alt Back Flys
17 - Dive Bomber Hops
18 - Cross Curl Press
19 - Back Clap Squats
20 - Jump Rope
21 - ISO Renegades
22 - Plyo Heismans
23 - Toe Tap Kicks
24 - Side Lunge Switch
25 - Jump Rope

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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