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Estimated Calories Burned:
373-712

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 - Switch Kick Burpees
10 - Ground Punch Press L
11 - Switch Kick Burpees
12 - Ground Punch Press R

13 - Pike-Tap Knees
14 - Side Lunge Switch L
15 - Pike-Tap Knees
16 - Side Lunge Switch R

17 - Slam Hops
18 - Jack Push Thrusts
19 - Slam Hops
20 - Jack Push Thrusts

21 - Scramble Jabs
22 - Switch Core Mowers L
23 - Scramble Jabs
24 - Switch Core Mowers R

25 - Bullet Kicks L
26 - Ground Attack
27 - Bullet Kicks R
28 - Ground Attack

29 - 180 Hook Sprints
30 - Power Press Lunge L
31 - 180 Hook Sprints
32 - Power Press Lunge R

33 - Twist Hip Burpees
34 - Liberty Swings L
35 - Twist Hip Burpees
36 - Liberty Swings R

37 - Dbl Jack Front Side Kick
38 - 180 Sumo Push-ups
39 - Dbl Jack Front Side Kick
40 - 180 Sumo Push-ups

41 - Jab Squat Shuffle
42 - Lawn Mores L
43 - Jab Squat Shuffle
44 - Lawn Mores R

45 - Uppercut Knees
46 - Lunge Swings
47 - Uppercut Knees
48 - Lunge Swings

49 - Shuffle Attack
50 - Floor Switch Kicks
51 - Shuffle Attack
52 - Floor Switch Kicks

Abs:
01 - Ab Stabbers
02 - S2S Muay Thai Crunch
03 - Side V Crunch L
04 - Ground N Pound L
05 - Side V Crunch R
06 - Ground N Pound R
07 - Crunch Punch
08 - Sprinter Abs

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.