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Estimated Calories Burned:
179-376

Equipment Needed:
Dumbbells + Jump Rope

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Free Throw Burpees
02 - ISO Renegades
03 - Lunge Sprints
04 - Booty Builders
05 - Boxer Skips
06 - Plyo Heismans
07 - Lawnmowers
08 - T-Jugglers
09 - Halo Burpees
10 - S2S Skip Ropes
11 - 180 Switch Lunges
12 - Alt Arnold Press
13 - Relay Sprints
14 - Pick-up Squats
15 - High Knee Ropes
16 - Tri-Jab Tucks
17 - Bullet Lunges
18 - Cardio Circuit
19 - Tri-Back Flys
20 - Hi-Low Ropes
21 - Sagat Burpees
22 - Traffic Directors
23 - Half & Half Push-ups
24 - Stack Pulses
25 - Speed Ropes

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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