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Estimated Calories Burned:
400-807

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 10 Dbl Thrust Burpees
02 - 6 Bullet Lunges
03 - 10 Dbl Thrust Burpees
04 - 6 Bullet Lunges
05 - Ladder-6 Push-ups
06 - 5 In & Out Sprints
07 - Ladder-6 Push-ups
08 - 5 In & Out Sprints
09 - 12 Burpee Lifts
10 - 12 Liberty Swings L
11 - 12 Burpee Lifts
12 - 12 Liberty Swings R
13 - 20 Curtsy Squats
14 - 10 Halo Burpees
15 - 20 Curtsy Squats
16 - 10 Halo Burpees
17 - 12 ISO Snatch Squats L
18 - 4 ISO Stork Sprints L
19 - 12 ISO Snatch Squats R
20 - 4 ISO Stork Sprints R
21 - 10 Curl Hop Squats
22 - 8 Scramble Jacks
23 - 10 Curl Hop Squats
24 - 8 Scramble Jacks
25 - 10 Dive Bomber Hops
26 - 12 Plate Lunges
27 - 10 Dive Bomber Hops
28 - 12 Plate Lunges
29 - 6 Burst Worms
30 - 10 Lawn Press L
31 - 6 Burst Worms
32 - 10 Lawn Press R
33 - 5 Low Writers
34 - 10 Rev Pulse Lunges
35 - 5 Low Writers
36 - 10 Rev Pulse Lunges
37 - 5 Donkey Sprints
38 - 8 Lawn Mores L
39 - 5 Donkey Sprints
40 - 8 Lawn Mores R
41 - 8 Step Burpees
42 - 4 Tri-Back Flys
43 - 8 Step Burpees
44 - 4 Tri-Back Flys
45 - 8 Brisk Jugglers
46 - 8 Side Lunge Switch
47 - 8 Brisk Jugglers
48 - 8 Side Lunge Switch
49 - V-Hop 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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