Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 545

Workout Breakdown:

Warm-up

01 - DB Burpee Hops
02 - F2B Burpee Hops
03 - Back Fly Curl Press
04 - Push-up Flings
05 - Squat Clean Side Lunge
06 - Hop-Over Squat Taps
07 - DB Hollow Flutters
08 - Quick Bicycles
09 - Swing Switch Burpees
10 - Hi-Low Hot Hand Sprints
11 - Kneeling Row Hops
12 - Trident Push-ups
13 - High Hold Booty Builders
14 - S2S Pump Squat Jack Taps
15 - DB Tucked In Crunch
16 - Xs & Os
17 - Dbl Curl Hold Stacks
18 - Ninja Hop Squats
19 - Alt DB Floor Snatch
20 - DB In & Out Ladder Steps
21 - 180 Sumo Pulse Turns
22 - Switch Lunge Step-Overs
23 - Plank Jack Pull-Overs
24 - Wide Arm Climbers
25 - RDL Pulse Press
26 - Rainbow Swing Kicks
27 - W-Curl Steps
28 - Money Jacks
29 - Slam Squat Jacks
30 - 180 Slam Squats
31 - Kneeling Wood Choppers
32 - Quick Climbers
33 - Maker Lunges
34 - 180 Burpees

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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