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Estimated Calories Burned:
189-514

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Gecko Sprints
02 - Twist Presses
03 - Kickback Curls
04 - Pulse-ups
05 - Plank Tri-Holds
06 - Burpee Swings
07 - Accordions
08 - Reach-ups
09 - Alt. Press Lunges
10 - Alt. Press Jacks
11 - Halo Burpees
12 - Lunge Waves
13 - LVL 1 Drills
14 - Lawnmowers (L)
15 - Lawnmowers (R)
16 - Switch Feet Curls
17 - Curl Hop Bupees
18 - In & Out Curls
19 - Renegade Thrusts
20 - Skater Curls
21 - 180 ISO Burpees
22 - Pike-Tap Push-ups
23 - Wall Crawlers
24 - Back Row Press
25 - Mt. Reachers
26 - Fly Squatters
27 - Scramble Jabs
28 - Click-Clacks
29 - F2B Alt Presses
30 - Ladder Clap Push-ups

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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