Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 605

Workout Breakdown:

Warm-up:
01 - Side V-Jab Sprints
02 - Alt Step Jacks
03 - S2S Hook Shuffle
04 - Circle Knee Squats
05 - Ham Scoop Hops
06 - L2R Rainbow Shoulder Taps

Circuit 01:
01 - Murder Burpees
02 - Squat Clean Press
03 - Dbl Strike-Down Cross Kicks L
04 - Halo Lunge Hops
05 - Dbl Strike-Down Cross Kicks R
06 - Plyo Squat Back Flys
07 - Alt Rainbow Power Kicks
08 - Alt DB Swings
09 - F2B Switch Kick Strike Downs
10 - Dbl Rev Lunge Curls

FINISHER 1 - Hook Knee Bullet Kicks L/R

Circuit 02:
01 - S2S Hook Knee Shuffle
02 - Side Lunge Drive Press L
03 - Alt Drive Kick Ab Twists
04 - Side Lunge Drive Press R
05 - S2S Combat Shuffle
06 - Toe Tap Swings
07 - Elbow Chop Twist Kicks L
08 - Side Drop Drives L
09 - Elbow Chop Twist Kicks R
10 - Side Drop Drives R

FINISHER 2 - Side-V Tap Switch Kicks

Circuit 03:
01 - Alt Ground Pound Slams
02 - Drop Squat Side Sprints
03 - Power Knee U-Squats
04 - Power Twist Snatch L
05 - Long Jump Hook Knees
06 - Power Twist Snatch R
07 - Elbow Kick Strike Jacks L
08 - Slanted Drive Knee Press L
09 - Elbow Kick Strike Jacks R
10 - Slanted Drive Knee Press R

FINISHER 3 - Falcon Tuck Switch Kicks

Cool-Down:
01 - Ham Scoops
02 - Shoulder Stretch L/R
03 - Wide Rockers
04 - Cossack Climbers
05 - Flamingo Stretch L/R
06 - Deep Squat Spinal Flow

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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