Estimated Calories Burned:
245-512

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - 180 Tri-High Knees
02 - Push-Ladder Pop-Ups
03 - Hi-Low-Hi Squat Hops
04 - S2S Tap Drive Sprints
05 - Hammer Crunch Swing Press
06 - Hustle Tap Burpees L
07 - DB Negative Squat Hops
08 - Hustle Tap Burpees R
09 - Lunge Mower Switches
10 - Half Whole Tucks L
11 - ISO Power Press Lunges L
12 - Thigh Killer Claps
13 - Half Whole Tucks R
14 - ISO Power Press Lunges R
15 - Cliffhangers
16 - Back Fly Deadlifts
17 - Halo Squats
18 - Tap Grab Stomps
19 - Side Drop Burpees L
20 - 180 Pirate Sprints
21 - Side Drop Burpees R
22 - Alt Squat Clean Press
23 - Kneeling Row Hops
24 - Box Jugglers
25 - Hands-Up Knee Switches
26 - Hi-Low Donkey Hops

Burnout - 3 Station Drills

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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