Estimated Calories Burned:
347-699

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 180 Burpee March
02 - DB Carrier Shuffle
03 - Strike Lunge Press L
04 - Mousetrap Push-ups
05 - Strike Lunge Press R
06 - Side Knee Strikes
07 - Split Kick Push
08 - Dbl Curl Press
09 - Mt. Kickers
10 - Hi-Low DB Swings
11 - 180 Hook March
12 - T-Crawls
13 - Low Carrier Walks
14 - Teacher's Pets L
15 - ISO Row Flys L
16 - Teacher's Pets R
17 - ISO Row Flys R
18 - S2S Shuffle Burpees
19 - Snatch Squat Press L
20 - ISO Sprint Lunge L
21 - Snatch Squat Press R
22 - ISO Sprint Lunge R
23 - Fast Slow Push
24 - 12 to 3 Curls
25 - Fender Benders
26 - Twist Lunge Pass
27 - Stacked Foot Push-ups
28 - Lumberjack Swings
29 - UPS Burpees
30 - Seatbelt Swings L
31 - Sagat March
32 - Seatbelt Swings R
33 - Elevated Drive Thrusts
34 - Side Lunge Curtsies L
35 - Jack Tap Kicks
36 - Side Lunge Curtsies R
37 - Pike-Tap Knees
38 - Alt Squat Press
39 - Step Kick Burpees
40 - Sprinter Abs
41 - Halo Pass Bull Frogs
42 - Side Hip Dips L
43 - Twist Knee Kick-Backs L
44 - Side Hip Dips R
45 - Twist Knee Kick-Backs R
46 - Scissor Heel Taps
47 - Knee Drive Holds
48 - DB Bike Passes
49 - L2R Full Crunch Twists

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.