Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
348-712

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 180 Burpees
02 - ISO Renegades L
03 - In & Out Sprints
04 - ISO Renegades R
05 - Plane Signal Sprints
06 - 180 Press Jacks
07 - Bullet Kicks L
08 - Pick-up Squats
09 - Bullet Kicks R
10 - Back Flys
11 - Donkey High Knees
12 - Ballerina Burpees
13 - Plyo Prisoners
14 - Traffic Jacks
15 - 180 Push-ups L
16 - Alt Back Flys
17 - 180 Push-ups R
18 - Tri-Switches
19 - Tri-Knee Combo
20 - Halo Burpees
21 - Stork Taps
22 - DB Frog Squats
23 - Donkey Frogs
24 - Curly Flys
25 - Plyo Knee Hops L
26 - Shuffle Squats
27 - Plyo Knee Hops R
28 - Diamond Swings
29 - Switch Kicks
30 - ISO DB Snatch L
31 - Dive-Bombers
32 - ISO DB Snatch R
33 - Speed Bag Knees
34 - Skater Swings
35 - Plank Jacks
36 - 180 Switch Lunges L
37 - Pike Push-ups
38 - 180 Switch Lunges R
39 - Brisk Jugglers
40 - Twist Press Squats
41 - Pike Knee-Ups L
42 - Fake Lunge Press L
43 - Pike Knee-Ups R
44 - Fake Lunge Press R
45 - Jumping Jabs
46 - Rapid Rows
47 - Clap Kick Push-ups
48 - Quick Curl Hops
49 - Agility Sprints
50 - Squat Hop Curl
51 - 3-Way March
52 - Tri-Jab Tucks
53 - 180 Burpees
54 - Side Lunge Switch
55 - ISO Sprint Hops L
56 - F2B Switch Lunges
57 - ISO Sprint Hops R
58 - Push-up Thrusts
59 - Tri-Fly Sprints
60 - Traffic Directors
61 - Money Grabbers
62 - S2S Squat Curls
63 - Scramble Jacks
64 - Twist Press Push L
65 - In & Out Tucks
66 - Twist Press Push R
67 - Mountain Climbers
68 - Full Back Flys
69 - Free Throw Burpees
70 - Lateral Lunges L
71 - Hit & Run Sprints
72 - Lateral Lunges R
73 - Clap Tap Push
74 - Pick-Up Press
75 - Black Clap Sprints
76 - Plank Kickbacks L
77 - Low Squat Burpees
78 - Plank Kickbacks R
79 - Juggler Ab Twists
80 - T Squat Hops
81 - Power Punches
82 - Press Jacks
83 - Alt Plyo Climbers
84 - Lawnmower Press L
85 - Sagat Sprints
86 - Lawnmower Press R
87 - Curtsy Kicks L
88 - Rev Pulse Lunge L
89 - Curtsy Kicks R
90 - Rev Pulse Lunge R
91 - Stork Taps
92 - 180 Renegades
93 - Mountain Kickers
94 - Renegade Push-ups
95 - Elevator Squats
96 - Cheerleaders
97 - Ballerina Burpees
98 - Alt Switch Lunges
99 - Alt Side Knees
100 - Remix Squats

Cool-Down