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Estimated Calories Burned:
394-795

Equipment Needed:
Dumbbells + Jump Rope

Level:
Extreme

Workout Breakdown:

Warm-up

01 - Power Crawl Hops
02 - Renegade Twists L
03 - Ninja Tap Kicks L
04 - Kneeling Wood Chops L
05 - Jump Rope
06 - Power Crawl Hops
07 - Renegade Twists R
08 - Ninja Tap Kicks R
09 - Kneeling Wood Chops R
10 - Speed Rope
11 - Booty Burpees
12 - Liberty Swings L
13 - 1-2-3 Donkey Frogs
14 - Ladder Curl Pulls
15 - Jump Rope
16 - Booty Burpees
17 - Liberty Swings R
18 - 1-2-3 Donkey Frogs
19 - Ladder Curl Pulls
20 - Speed Rope
21 - Spider Donkeys
22 - S2S Suitcase Lunge
23 - Jack In the Box Push
24 - Kneeling Press
25 - Jump Rope
26 - Spider Donkeys
27 - S2S Suitcase Lunge
28 - Jack In the Box Push
29 - Kneeling Press
30 - Speed Rope
31 - Hop-Over Burpees
32 - Hi-Low DB Swings
33 - In & Out Mowers L
34 - Side Threaders L
35 - Jump Rope
36 - Hop-Over Burpees
37 - Hi-Low DB Swings
38 - In & Out Mowers R
39 - Side Threaders R
40 - Speed Rope
41 - S2S Shuffle Hops
42 - Renegade Press
43 - 180 Flyer Sprints
44 - Russian Twists
45 - Jump Rope
46 - S2S Shuffle Hops
47 - Renegade Press
48 - 180 Flyer Sprints
49 - Russian Twists

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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