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Estimated Calories Burned:
388-782

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (Repeated 2x):
01 - Hook Knee Hustles
02 - Side Lunge Push
03 - Diamond Swings
04 - Switch Kick Shuffle
05 - Clap Kick Push
06 - Standing Abs

Circuit 02 (Repeated 2x):
07 - Boing Boing Combo
08 - Suitcase Lunges
09 - Switch Lunge Knees
10 - Kick-Back Flys
11 - Muay Thai Push-ups
12 - Bullet Kicks

Circuit 03 (Repeated 2x):
13 - ISO Kick Burpees
14 - Traffic Directors
15 - Tri-Knee Combo
16 - Scramble Attack
17 - S2S Pres Jack Sprints
18 - Pike Knee Jacks

Circuit 04 (Repeated 2x):
19 - Side Knee Climbers
20 - Seatbelt Swings
21 - Uppercut Kicks
22 - Mt. Kickers
23 - High Pull Curls
24 - Power Knee Burpees

Abs:
01 - Crunch Punches
02 - Twist Knee Kick-Backs L
03 - Bicycles
04 - Twist Knee Kick-Backs R
05 - 1-2 Double Crunch
06 - Side V-Up Rolls
07 - Scissor Heel Taps
08 - Genie Crunches
09 - Seated Bicycles

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.