Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 838

Workout Breakdown:

Warm-up

Tabata 01
01 - Hot Hand Sprints
02 - Side Lunge Pass
03 - Tri-Jab Tucks
04 - Lawn Press L
05 - Push-up Thrusts
06 - Lawn Press R
07 - Side Jab Abs L
08 - Push Press Burpees L
09 - Side Jab Abs R
10 - Push Press Burpees R

Complex 01 (2x)
11 - Devil Press
12 - Rev Lunge Pulse
13 - Switch Lunge Curls
14 - Kneeling Row Hops
15 - Mt Climbers

Tabata 02
16 - Hop-Over Burpees
17 - In & Out Switch Drop Squats L
18 - Squat Tap Jacks
19 - In & Out Switch Drop Squats R
20 - Money Jacks
21 - Ham Swings
22 - ISO Lift Burpees L
23 - In & Out Curls
24 - ISO Lift Burpees R
25 - F2B Stork Tap Hops

Complex 02 (2x)
26 - Power Squat Step Backs
27 - Side Drop Burpees L/R
28 - Side Step Curls
29 - RDL Press
30 - Dbl Pike-Back Push

Tabata 03
31 - Booty Builders L
32 - ISO Sprinter Lunges L
33 - ISO Renegades L
34 - Booty Builders R
35 - ISO Sprinter Lunges R
36 - ISO Renegades R
37 - Side Swiper Sprints
38 - Lawn MORES L
39 - Signal Sprints
40 - Lawn MORES R

Complex 03 (2x)
41 - Back Fly Curls
42 - Renegade Push-ups
43 - DB Burpees
44 - 180 Sumo Pulse Turns
45 - Alt DB Floor Snatch

Tabata 04
46 - V-Jab Sprints L
47 - Halo Lunge Hops L
48 - V-Jab Sprints R
49 - Halo Lunge Hops R
50 - Dive-Bomber Hops
51 - 180 Knee Sprints
52 - Rev Lunge Curls
53 - U-Squat Lunge Hops
54 - Relay Sprints
55 - Overhead Sprints

Complex 04 (2x)
56 - High Pull Curls
57 - Rev Lunge Curls
58 - Bullet Lunges
59 - Alt RDL Crosses
60 - DB Swing Squat Press

Abs
01 - Shin Huggers
02 - Russian Twist Drops L
03 - DB Extended Jackknives
04 - Russian Twist Drops R
05 - DB Oven Stuffers
06 - Side Hip Dips L
07 - Behind the Back Pass
08 - Side Hip Dips R
09 - High Hold Flutter Kicks

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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