Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 917

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

Complex 03
41 - High Pull Curls
42 - Halo Lunge Hops
43 - Pick-up Squats
44 - DB Assisted Rows L/R
45 - Negative Squat Hops

Tabata 04
46 - 180 Hook Sprints
47 - Alt Strike-Downs
48 - Pike-Tap Push-ups
49 - F2B Knee Drives
50 - Combo Attack Shuffle
51 - Tri-Jab Tucks
52 - Toe Tap Kicks L
53 - Squat Jack Taps
54 - Toe Tap Kicks R
55 - Mt Kickers

Complex 04
56 - 180 Pulse Turn Squats
57 - Alt DB Floor Snatch
58 - DB In & Out Step Ladders
59 - Close Squeeze Push-ups
60 - U-Squat Press

Abs
01 - Crunch Punches
02 - Dbl Drive Bicycles
03 - Dbl Plank Side Kicks
04 - Seated Rainbow Tucks
05 - Sprinter Abs
06 - Side Threader Strikes L
07 - Toe Tap Swing Crunch
08 - Side Threader Strikes R
09 - Flutter Kicks

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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