Equipment Needed: Dumbbells + Jump Rope + Mat
Level: Advanced
Calories Burned: 468

Workout Breakdown:

Warm-up

01 - Hi-Low Calves Squats
02 - Side Lunge Drive RDLs L
03 - ISO Lift Burpees L
04 - Boxer Skips
05 - Side Lunge Drive RDLs R
06 - ISO Lift Burpees R
07 - ISO Calves Skips
08 - Side Lunge Pass
09 - Heavy DB Hip Thrusts
10 - ISO Kneeling Split Thrusts L
11 - ISO Kneeling Split Thrusts R
12 - S2S Skip Ropes
13 - Suitcase Squat Hops
14 - Squat Ham Lifts
15 - Light Calves Hops
16 - RDL Step-Backs
17 - ISO DB Hip Thrusts L
18 - ISO DB Hip Thrusts R
19 - MAX Calves Raises
20 - Calves Rope Skips
21 - In & Out Switch Drop Squats L
22 - ISO Staggered RDLs L
23 - Reverse Ropes
24 - In & Out Switch Drop Squats R
25 - ISO Staggered RDLs R
26 - Hi-Low Swing Squats
27 - F2B Calves Raise Walks
28 - L2R Cossack Squats
29 - Hip Thrust Ladders
30 - Speed Ropes
31 - F2B Heavy Swing Walks
32 - Squat Clean Calves

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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