Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 535

Workout Breakdown:

Warm-up

Tabata 01
01 - Hot Hand Butt Kicks
02 - Tri-Jab Power Knees L
03 - S2S Hustle Jabs
04 - Tri-Jab Power Knees R
05 - Rainbow Kick Hops
06 - Plank Jack Jabs
07 - Dive-Bomber Hops
08 - Side Jab Abs L
09 - Twist Ab Jabs
10 - Side Jab Abs R

Complex 01
11 - Hi-Low Power Press Squats
12 - Side Drop Hops L/R
13 - Dbl Back Fly Curls
14 - Bullet Lunges
15 - Dbl Pike-Back Push

Tabata 02
16 - High Knee Tap-Unders
17 - Tri-Jab Bob-Backs L
18 - Side Lunge Ab Twists L
19 - Swing Kick Tap-Unders
20 - Tri-Jab Bob-Backs R
21 - Side Lunge Ab Twists R
22 - Speed Bag Switch Kicks
23 - ISO Knee Drive Hops L
24 - F2S Pedal Jabs
25 - ISO Knee Drive Hops R

Complex 02
26 - Switch Drop Squat Jacks
27 - Rev Lunge Curl Hops
28 - RDL Pulse Press
29 - Lunge-Mowers
30 - 4X Push Climb

Tabata 03
31 - Hi-Wide Sprints
32 - Front Side Smash Jabs L
33 - Inchworm Thrusts
34 - Front Side Smash Jabs R
35 - Tyson Squats
36 - Side Kick Push-ups
37 - Tri-Jab Jugglers
38 - Loaded Power Kicks L
39 - F2B Uppercut Knees
40 - Loaded Power Kicks R

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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