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Estimated Calories Burned:
247-520

Equipment Needed:
Dumbbells, Jump Rope

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Plyo Pushy Frogs
03 - Alt Lunge Press
04 - Flying Squirrels
05 - Boxer Jump Ropes06 - Lawnmower Press
07 - ISO Hop-Over Burpees
08 - 180 Knee Sprints
09 - Curl Squat Hops
10 - High Knee Jump Ropes
11 - Alt Curls
12 - Skater Sprints
13 - ISO Leg Burpees
14 - Tri-Back Flys
15 - S2S Jump Ropes
16 - Push-up Thrusts
17 - Twist Curls
18 - Pick-up Lunges
19 - Tri-Knee Combo
20 - Reverse Jump Ropes21 - Halo Burpees
22 - Referee Sprints
23 - Hook-Knee Sprints
24 - Bullet Stack Squats
25 - Hi-Low Jump Ropes26 - Lawnmowers
27 - Tri-Jab Tucks
28 - ISO Hold Curls
29 - Diamond Swings
30 - Speed Jump Ropes

Burnout - 180 Push Froggers

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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