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Estimated Calories Burned:
375-748

Equipment Needed:
Kettlebells, Sandbag, Dumbbells, Jump Rope, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Jump Rope
02 - MAX Burpees
03 - Side Back Carriers L
04 - Clap Push Pull-Overs
05 - Side Back Carriers R
06 - Hi-Low Burpee Jacks
07 - Signal Sprints
08 - Swing Squat Press
09 - Jump Rope
10 - V-Drop Hops
11 - Side Lunge Swings L
12 - Boomerang Sprints L
13 - Side Lunge Swings R
14 - Boomerang Sprints R
15 - F2B Squat Hop Worms
16 - Heavy KB Swings
17 - Jump Rope
18 - Plyo Heismans
19 - Alt Scoop Carriers
20 - 180 Climbers
21 - Bullet Lunges
22 - F2B Jack Sprints
23 - Suitcase Squats
24 - Man-Makers
25 - Jump Rope
26 - Side Lunge Curtsies L
27 - Dead-Man Hop-Overs
28 - Side Lunge Curtsies R
29 - S2S Push Climbers
30 - Hi-Low KB Swings
31 - ISO Pull Burpees
32 - Accordions
33 - Jump Rope
34 - Shuffle Tap Hops L
35 - Liberty Swings L
36 - Shuffle Tap Hops R
37 - Liberty Swings R
38 - Pass-Under Press
39 - Power Push Tucks
40 - 1-2 Double Crunch
41 - 12 to 3 Full Crunch
42 - Side Star Crunch L
43 - Xs & Os
44 - Side Star Crunch R
45 - Wide Climbers
46 - Side Stabbers
47 - Alt Toe Taps
48 - Star Tap Crunch
49 - Horizon Ab 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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