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Estimated Calories Burned:
389-769

Equipment Needed:
Dumbbells, Plyo Box, Resistance Band, Mat, Wall

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Carrier Squats
02 - Heavy KB Swings
03 - Side Back Carriers L
04 - Switch Box Steps
05 - Side Back Carriers R
06 - Lateral Switch Steps
06 - Resistance Deadlifts
08 - Stack Hop Squats
09 - DB Glutes Bridge
10 - Elevated Calves Raises
11 - Ladder Carriers
12 - Mechanic Squats
13 - ISO Lift Burpees L
14 - Step-Up Knees L
15 - ISO Lifts Burpees R
16 - Step-Up Knees R
17 - Half Whole Deadlifts
18 - DB Glutes Bridge
19 - Elevated Calves Raises
20 - Suitcase Squats
21 - Booty Builders
22 - ISO Balance Hams L
23 - Bullet Lunges
24 - ISO Balance Hams R
25 - Switch Box Steps
26 - Lateral Step-Ups L
27 - Lateral Switch Steps
28 - Lateral Step-Ups R
29 - Resistance Deadlifts
30 - DB Glutes Bridge
31 - Elevated Calves Raises
32 - In & Out Liberty Swings L
33 - Heavy DB Deadlifts
34 - In & Out Liberty Swings R
35 - Lateral Switch Steps
36 - Tri-Calves Killers
37 - Hover Squat Box Hops
38 - Side Lunge Knees L
39 - S2S Carrier Stacks
40 - Side Lunge Knees R
41 - In & Out DB Deadlifts
42 - DB Glutes Bridge
43 - Elevated Calves Raises
44 - Ladder Carriers
45 - F2B DB Swing Walks
46 - L2R Squat Twists
47 - Rev Pulse Lunges
48 - Resistance Deadlifts
49 - 1-2-3 Squats

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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