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Estimated Calories Burned:
251-528

Equipment Needed:
Dumbbells and Jump Rope

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Burpee Sprints
02 - Grounded Lunge Hops
03 - Heavy Twist Curls
04 - Sprinter Push Climbers
05 - Jump Rope
06 - Squat Thrust Press
07 - Side Knee Sprints
08 - High Pull Curls
09 - L2R Burst Worms
10 - Boxer Skips
11 - Back Row Burpees
12 - Open Box Jugglers
13 - Pause Jack Push
14 - Carrier Squat Lunges
15 - High Knee Ropes
16 - ISO DB Swings
17 - S2S Step Burpees
18 - Tri-Back Flys
19 - Fast Slow Push-ups
20 - Hi-Low Ropes
21 - Pick-up Side Lunges
22 - Clap Pike Push
23 - Open Arnolds
24 - F2B Hop Burpees
25 - Speed Ropes
26 - Man-Makers

Burnout - Star Tuck Claps

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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