Estimated Calories Burned:
315-662

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Hook Knee Sprints
02 - DB Kick-Back Kicks L
03 - Stork Tap Kicks
04 - DB Kick-Back Kicks R
05 - Swing Kick Tap-Unders L
06 - Dbl Swing Knee Holds
07 - Swing Kick Tap-Unders R
08 - Pick-up Squat Press
09 - Mt. Kick-Overs
10 - Split Kick Push

11 - Power Sprints
12 - Halo Burpees
13 - ISO Kick Burpees
14 - Power Lunge Passes L
15 - Clap Kick Push
16 - Power Lunge Passes R
17 - Swing Kick Jacks
18 - Sumo Deadlifts
19 - Seppuku Jumps
20 - Nunchaku Curls

21 - Dbl Burpee Kicks
22 - Toe Tap Swings
23 - 180 Power Push-ups
24 - Table Twist Press L
25 - 180 Hook Sprints
26 - Table Twist Press L
27 - Standing Ab Twists
28 - Rev Lunge Swing Kicks L
29 - L2R Money Jacks
30 - Rev Lunge Swing Kicks R

31 - Side Jab Abs
32 - ISO DB Swings
33 - Pike-Tap Kicks
34 - Side Lunge Knee Holds L
35 - Rev Power Kicks L
36 - Side Lunge Knee Holds R
37 - Rev Power Kicks R
38 - W Curl Press
39 - Tri-Jab Jugglers
40 - Side Lunge Pass

41 - Scramble Attack
42 - Rev Lunge Curls
43 - Sagat Sprints
44 - ISO Press Burpees
45 - S2S Bob Squat Jabs
46 - In & Out Liberty Swings L
47 - Inchworm Slams
48 - In & Out Liberty Swings R
49 - Hi-Wide Sprint Kicks
50 - Push-up Thrusts

01 - Crunch Punches
02 - Side V-Crunch L
03 - Bicycles
04 - Side V-Crunch R
05 - Genie Crunches
06 - Flutter Kicks
07 - 1-2 Double Crunch
08 - Switch Leg Holds

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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