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Estimated Calories Burned:
253-528

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hustle Jab Burpees L
02 - Strike Lunge Press L
03 - Hustle Jab Burpees R
04 - Strike Lunge Press R
05 - Jack Kick Tap Kicks
06 - ISO Leg Renegades
07 - Step-Up Knee Drivers
08 - Twist Squat Curls L
09 - F2S Toe Tap Kicks
10 - Twist Squat Curls R
11 - Muay Thai Push-ups
12 - Jab Squat Shuffle
13 - Side Lunge Swings L
14 - Side Lunge Ab Twists L
15 - Side Lunge Swings R
16 - Side Lunge Ab Twists R
17 - Push-up Attack
18 - Rev Lunge Swings
19 - Tri-Switch Strikes
20 - Hi-Low Strike-Downs L
21 - Mt Kickers
22 - Hi-Low Strike-Downs R
23 - Halo Lunges
24 - 180 Hook March
25 - Plank Row Flys L
26 - Grounded Skaters
27 - Plank Row Flys R
28 - Side Knee March
29 - Pass-Under Kicks
30 - S2S Combo Shuffle
31 - Bicycles
32 - Hi-Low Flutter Kicks
33 - Ground & Pound L
34 - Russian Boats
35 - Ground & Pound R
36 - Side X Crunch L
37 - Crunch Punch
38 - Side X Crunch 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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.