Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Devil Climbers
02 - Alt Snatch Drops
03 - Skater Drop High Sprints L
04 - Side Turn Rev Lunge L
05 - Renegade Push-ups
06 - Skater Drop High Sprints R
07 - Side Turn Rev Lunge R
08 - Thigh Killer Claps
09 - Hi-Low-Hi Squat Hops
10 - Switch Lunge Mowers
11 - Mt. Kickers
12 - Low Switch Lunge Curls
13 - Clap Pull-Over Push
14 - Hop-Over Tucks
15 - Side Lunge Pass
16 - Side Drop Burpees L
17 - Typewriter Sprints L
18 - Halo Squats
19 - Side Drop Burpees R
20 - Typewriter Sprints R
21 - Pike-Push Threaders
22 - Box Jugglers
23 - Dbl Curl Stacks
24 - Kneeling Row Hops
25 - Mechanic Squats
26 - S2S Grabber Tap Sprints
27 - Side Lunge Twist Press L
28 - Hi-Low Swing Squats
29 - Split Kick Push
30 - Side Lunge Twist Press R
31 - Hi-Low Lunge Climbers
32 - Halo Lunge Hops
33 - LVL 3 Sprints
34 - Stacked Foot Geckos L
35 - Uppercut Tap-Unders
36 - Rev Lunge Curls
37 - Stacked Foot Geckos R
38 - S2S Ickey Sprints
39 - Swing Squat Press
40 - Earth Wind & Fire
41 - Swing Tap Crunch
42 - ISO Sprinter Pass L
43 - Side Hip Dips L
44 - Bicycles
45 - ISO Sprinter Pass R
46 - Side Hip Dips R
47 - Shin Huggers
48 - Flutter Kick Holds
49 - Russian Twist Drops

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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