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Estimated Calories Burned:
270-551

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:
4 Circuits + Burnout + Abs

Warm-up

Circuit 01
01 - 45 - 180 Hook March
02 - 45 - Hustle Tap Kicks L
03 - 30 - Tri-Knee Combo
04 - 45 - Side Swing Knees L
05 - 45 - Threader Push-up L
06 - 30 - Toe Tap Kicks L
07 - 45 - Deadlift Squat Press L
08 - 45 - Step-up Knee Drivers
09 - 30 - Jab Squat Combo

Circuit 02
01 - 45 - 180 Hook March
02 - 45 - Hustle Tap Kicks R
03 - 30 - Tri-Knee Combo
04 - 45 - Side Swing Knees R
05 - 45 - Threader Push-up R
06 - 30 - Toe Tap Kicks R
07 - 45 - Deadlift Squat Press R
08 - 45 - Step-up Knee Drivers
09 - 30 - Jab Squat Combo

Circuit 03
01 - 45 - Tri-Switch Strikes
02 - 45 - Curly Flys
03 - 30 - ISO DB Swings
04 - 45 - Mt Kickers
05 - 45 - Halo Lunges
06 - 30 - Side Jab Abs L
07 - 45 - Jack Kick Tap Kick
08 - 45 - Split Kick Push-ups
09 - 30 - Twist Ab Swing Kicks L

Circuit 04
01 - 45 - Tri-Switch Strikes
02 - 45 - Curly Flys
03 - 30 - ISO DB Swings
04 - 45 - Mt Kickers
05 - 45 - Halo Lunges
06 - 30 - Side Jab Abs R
07 - 45 - Jack Kick Tap Kick
08 - 45 - Split Kick Push-ups
09 - 30 - Twist Ab Swing Kicks R

Burnout - Renegade Press Lunges

01 - Crunch Punches
02 - Alt Toe Taps
03 - Twist Knee Kick-Backs L
04 - Side Hip Dips L
05 - Bull Frogs
06 - Twist Knee Kick-Backs L
07 - Side Hip Dips R
08 - 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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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.

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