Estimated Calories Burned:
312-629

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sky Floor Sprints
02 - Clap Tap Push-ups
03 - ISO Power Press Lunge L
04 - Obstacle Hops L
05 - Elevated Push Thrusts
06 - ISO Power Press Lunge R
07 - Obstacle Hops R
08 - Switch Drop Squats
09 - L2R Money Jacks
10 - Devil Press

11 - Resistance Sprints
12 - Grounded Burpees
13 - Rev Lunge Curls
14 - Skater Hop Tucks L
15 - Dbl Swing Press
16 - Clap Pull-Over Push
17 - Skater Hop Tucks R
18 - 180 Squat Pulse Twists
19 - Half Whole Explode Push
20 - STRUGGLERS

21 - Pick-up Squat Press
22 - Side Hop Twist Burpees
23 - S2S Step Curls
24 - Sky Switch Lunges
25 - Renegade Push-ups
26 - S2S ISO Tap Sprints
27 - Dbl Swing Knee Holds
28 - Side Lunge Pass
29 - Donkey Sprints
30 - Hop-Over Tucks

31 - Half Juggler Sprints
32 - In & Out Goblet Squats L
33 - Dual Hang Snatch
34 - Halo Burpees
35 - In & Out Goblet Squats R
36 - In & Out Push Jacks
37 - Alt Back Flys
38 - Drop-Off Jugglers
39 - F2B Ickey Sprints
40 - S2S Swing Hop Burpees

Abs:
01 - Heel Tap Crunch
02 - Russian Twists
03 - Side X Crunch L
04 - V-Swing Crunch
05 - Side X Crunch R
06 - Bicycle Passes
07 - Hammer Crunch
08 - Hollow Halo Holds

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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