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Estimated Calories Burned:
190-362

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hook Knee Shuffle L
02 - Renegade Warriors
03 - Hook Knee Shuffle R
04 - Renegade Warriors

05 - S2S Switch Kick Jabs
06 - Hi-Low Doubles
07 - S2S Switch Kick Jabs
08 - Hi-Low Doubles

09 - Slam Hops
10 - Jack Push Thrusts
11 - Slam Hops
12 - Jack Push Thrusts

13 - 180 Hook Sprints
14 - Power Press Lunge L
15 - 180 Hook Sprints
16 - Power Press Lunge R

17 - Twist Hip Burpees
18 - Liberty Swings L
19 - Twist Hip Burpees
20 - Liberty Swings R

21 - Dbl Jack Front Side Kick
22 - 180 Sumo Push-ups
23 - Dbl Jack Front Side Kick
24 - 180 Sumo Push-ups

25 - Shuffle Attack
26 - Floor Switch Kicks
27 - Shuffle Attack
28 - Floor Switch Kicks

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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