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Estimated Calories Burned:
344-613

Equipment Needed:
Dumbbells

Level:
Advanced-Extreme

Workout Breakdown:

3 Circuits X 2

Warm-up

01 - Hook-Knee Sprints
02 - Offset Squat Row
03 - Pump Squat Kicks
04 - Switch Bridge Press
05 - S2S Stork Jugglers
06 - Power Press Lunge

07 - ISO Knee Burpees
08 - Side Lunge Kicks
09 - Switch Kick Abs
10 - S2S Star Hop Push
11 - Kneeling Woodchops
12 - Rev Kick Knees

13 - Hug Hop Uppercuts
14 - Renegade Thrusts
15 - Side Kick Burpees
16 - Side Lunge Switch
17 - Hit & Run
18 - Power Knee Climbers

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.