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Estimated Calories Burned:
375-748

Equipment Needed:
Dumbbells, Pull-up Bar, Jump Rope, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Burpees
02 - Liberty Swings L
03 - Mountain Kickers
04 - Stack Hop Squats
05 - Jump Rope
06 - MAX Burpees
07 - Liberty Swings R
08 - Mountain Kickers
09 - Stack Hop Squats
10 - Pull-ups
11 - Boomerang Sprint L
12 - Side Lunge Push L
13 - Sagat Sprints
14 - TYAs
15 - Jump Rope
16 - Boomerang Sprints R
17 - Side Lunge Push R
18 - Sagat Sprints
19 - TYAs
20 - Pull-ups
21 - Plyo Inchworms
22 - Suitcase Lunge
23 - Wild Thing Push-ups
24 - ISO Kneeling Press
25 - Jump Rope
26 - Plyo Inchworms
27 - Suitcase Lunge
28 - Wild Thing Push-ups
29 - ISO Kneeling Press
30 - Pull-ups
31 - Trinity Push-ups
32 - Lawnmower Press L
33 - Side Back Lunges L
34 - Dead-man Hop-Overs
35 - Jump Rope
36 - Trinity Push-ups
37 - Lawnmower Press R
38 - Side Back Lunges R
39 - Dead-man Hop-Overs
40 - Pull-ups
41 - Xs & Os
42 - DB Bike Passes
43 - Bull Frogs
44 - Twist Knee Kick-Backs L
45 - DB Pot Stirs
46 - Twist Knee Kick-Backs R
47 - Sprinter Abs
48 - Flip Grip Pulses
49 - Bicycles

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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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.

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