Always consult with a physician before beginning this or any other workout routine.
Estimated Calories Burned:
181-398
Equipment Needed:
Dumbbells
Level:
Advanced
Workout Breakdown:
Warm-up
01 - Hook-Knee Sprints
02 - Clap-Kick Burpees
03 - Kick-Back Flys
04 - Mt. Kick-Overs
05 - Squat Jab Combo
06 - Halo Burpees
07 - 180 Hook Sprints
08 - Bullet Kicks
09 - ISO Renegades
10 - Tri-Jab Tucks
11 - Standing Abs Twists
12 - Wood Chops
13 - Ninjutsu Burpees
14 - Speed Bag Knees
15 - Pick-up Lunges
16 - 180 Knee Sprints
17 - Pike-Tap Knees
18 - Jack Press Sprints
19 - ISO Kick Burpees
20 - Hit & Runs
21 - Cheerleaders
22 - Sagat Sprints
23 - Inch-Kicks
24 - Diamond Swings
25 - Switch Kick Shuffle
Cool-Down
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SFTS #18 - 30 Minute Cardio HIIT + Du...
Always consult with a physician before beginning this or any other workout routine.
Estimated Calories Burned:
181-398Equipment Needed:
DumbbellsLevel:
AdvancedWorkout Breakdown:
Warm-up
01 - Run Lunges
02 - Bullet Lunges
03 - Gecko Tucks
04 - Alt Curls
05 - 80/20 Ho... -
SFTS #10 - 35 Minute Athletic Abs HII...
Always consult with a physician before beginning this or any other workout routine.
Estimated Calories Burned:
169-367Equipment Needed:
None / BodyweightLevel:
BeginnersWorkout Breakdown:
Warm-up
01 - Cardio Circuit
02 - Squat Jab Combo
03 - S2S Push-ups
04 - Dbl Jum... -
SFTS #11 - 30 Minute High Energy HIIT...
Always consult with a physician before beginning this or any other workout routine.
Estimated Calories Burned:
185-403Equipment Needed:
DumbbellsLevel:
AdvancedWorkout Breakdown:
Warm-up
01 - Madman Sprints
02 - Bullet Lunges
03 - Plyo Heismans
04 - In & Out Tucks
05...
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