Estimated Calories Burned:
163-339

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 - Scramble Attack
22 - Rev Lunge Curls
23 - Sagat Sprints
24 - ISO Press Burpees
25 - S2S Bob Squat Jabs
26 - In & Out Liberty Swings L
27 - Inchworm Slams
28 - In & Out Liberty Swings R
29 - Wide Sprint Switch Kicks
30 - Push-up Thrusts

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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