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Estimated Calories Burned:
347-699

Equipment Needed:
Dumbbells, Kettlebells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Brisk Burpees
02 - KB Rev Lunge Kicks L
03 - Agility Marches
04 - KB Rev Lunge Kicks R
05 - Pull-Over Push-ups
06 - S2S Knee Sprint Burpees
07 - In & Out Liberty Swings L
08 - Balance Renegades L
09 - In & Out Liberty Swings R
10 - Balance Renegades R
11 - Teacher's Pets L
12 - Goblet Squat Calves
13 - Teacher's Pets R
14 - Thrust Twist Push
15 - High Low Swings
16 - Hustle Tap Burpees L
17 - High Pull Curls
18 - Hustle Tap Burpees R
19 - Man-Maker Burpees
20 - 180 Hook March
21 - Balance Hams Press L
22 - F2B Crab Tap Walks
23 - Balance Hams Press R
24 - Side Knee ISO Climbers
25 - Concentration Flys
26 - ISO Leg Sprints L
27 - Rev Tabletop Press L
28 - ISO Leg Sprints R
29 - Rev Tabletop Press R
30 - ISO DB Swings
31 - Pike-Tap Knees
32 - Lawnmower Press
33 - Jack Tap Kicks
34 - F2B Crab Walks
35 - S2S Push Climbers
36 - Swing Squat Press
37 - Jack Knee Climbers
38 - TYAs
39 - Ladder Push-ups
40 - Bicycles
41 - 12 to 3 Full Crunch
42 - ISO Press-ups L
43 - Side Hip Dips L
44 - ISO Press-ups R
45 - Bungee Crunches
46 - DB Bike Passes
47 - Side V-Taps
48 - Genie Crunches
49 - Scissor Heel Taps

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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