Estimated Calories Burned:
342-689

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Inchworm Hop-Overs
02 - DB Swing Squat Press
03 - Inchworm Hop-Overs
04 - DB Swing Squat Press
05 - Lawn-MORES L
06 - Rev Pulse Lunge Drives L
07 - Lawn-MORES R
08 - Rev Pulse Lunge Drives R
09 - 180 Hop-Over Burpees
10 - Hi-Low Goblet Squats
11 - 180 Hop-Over Burpees
12 - Hi-Low Goblet Squats
13 - Back Fly Curls
14 - Push-up Thrusts
15 - Back Fly Curls
16 - Push-up Thrusts
17 - Half Whole Deadlifts
18 - ISO Balance Hams L
19 - Half Whole Deadlifts
20 - ISO Balance Hams R
21 - Burst Worms
22 - Dbl Curl Stacks
23 - Burst Worms
24 - Dbl Curl Stacks
25 - ISO Row Flys L
26 - Side Lunge Knee Holds L
27 - ISO Row Flys R
28 - Side Lunge Knee Holds R
29 - Swing Drop Burpees
30 - DB Hip Thrusts
31 - Swing Drop Burpees
32 - DB Hip Thrusts
33 - Money Grabbers
34 - Rev Lunge Curls
35 - Money Grabbers
36 - Rev Lunge Curls
37 - 1-2-3 Tuck Jumps
38 - Kneeling Rows
39 - 1-2-3 Tuck Jumps
40 - Kneeling Rows
41 - Shin Huggers
42 - ISO Tuck Crunch Press L
43 - Side Hip Dips L
44 - ISO Tuck Crunch Press R
45 - Side Hip Dips R
46 - Sprinter Abs
47 - DB Side V Taps L
48 - Ball Crunches
49 - DB Side V Taps R
50 - Scissor Swing Crunch

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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