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Estimated Calories Burned:

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Hook-Knee Sprints
02 - Upper-Ab Burpees
03 - Switch Lunge Kicks
04 - Power Kick Sprints
05 - Shuffle Attack
06 - Halo Burpees
07 - 180 Knee Sprints
08 - Muay Thai Burpees
09 - Traffic Directors
10 - Back-Fist Sprints
11 - Alt Bullet Kicks
12 - Power Press Kick
13 - 180 Hook Sprints
14 - ISO Kick Burpees
15 - Pick-up Lunges
16 - Tri-Jab Tucks
17 - Clap-Kick Push
18 - Kick-Back Flys
19 - Sagat Sprints
20 - Grapple Jack Burpees
21 - 2-Way Tap Kicks
22 - Mt Kickers
23 - Tri-Knee Combo
24 - 180 Renegades
25 - Jab Squat Combo
26 - Pike-Tap Knees
27 - Side Lunge Press
28 - Jab Jack Storks
29 - Hit & Runs
30 - Diamond Swings

Burnout!!! - The Take-Down

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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