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Estimated Calories Burned:
463-1154

Equipment Needed:
Dumbbells

Level:
Extreme

Workout Breakdown:

Warm-up

01 - Sprint Lunges
02 - S2S Spike Rolls
03 - W8er Sk8ers
04 - S2S Hop Burpees
05 - Bullet Lunges L
06 - Lunge Swings
07 - Bullet Lunges R
08 - Scorpion Pikes
09 - ISO Jab Sprints
10 - Plyo Knee Push-ups
11 - Side Knee Climbers
12 - Diamond Swings
13 - S2S Twerk Walks
14 - Alt Press Jacks
15 - Sumo Strikes
16 - Stork Sprints
17 - Squat Twist Press
18 - Bent Back Flys
19 - S2S Hurdles
20 - Smash Jab Burpees
21 - Shadow Jabs
22 - Switch Lunges
23 - 180 Renegades
24 - Squat Ab Twists
25 - Tri-Fly Sprints
26 - Push-Raises
27 - Tri-Knee Combo
28 - Donkey Lunges
29 - Switch Feet Curls
30 - Ladder Push-ups
31 - Hit & Runs
32 - Surf Burpees
33 - Speed Jugglers
34 - S2S Clap Pushups
35 - In & Out Curls
36 - S2S Squat Curls
37 - Halo Twist Burpees
38 - In & Out Sprints
39 - Agility Jacks
40 - Kal-El Walks
41 - Alt. Floor Taps
42 - Back Fly Burpees
43 - Lunge Waves
44 - Back Clap Squats
45 - Booty Builders
46 - Switch Feet
47 - Alt. Lunge Kicks
48 - Stork Taps
49 - Pike-Tap Knees
50 - F2B Press Sprints
51 - Duck Lunges
52 - Warrior Pushups
53 - Curly Flys
54 - Pick-up Squats
55 - Tri-Jab Tucks
56 - Stacker Thrusts
57 - ISO Press Kicks
58 - Jog Lunges
59 - Pike Knee-ups
60 - Tri-Climb Hops
61 - Cardio Circuit
62 - Thai Pushups
63 - L2R Knee Sprints
64 - Twerk Walkers
65 - Traffic Directors
66 - Criss-Cross Tucks
67 - Clap Kick Push-ups
68 - Shuffle Jabs
69 - X Block Squats
70 - Dumbbell Gauntlet

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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