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Estimated Calories Burned:
389-769

Equipment Needed:
Dumbbells, Kettlebell, Mat, Sandbag

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Run Lunges
02 - Ladder Carriers
03 - Bulgarian Lunges L
04 - DB Deadlifts
05 - Bulgarian Lunges R
06 - S2S Goblet Stacks
07 - ISO Leg Burpees L
08 - Heavy KB Swings
09 - ISO Leg Burpees R
10 - In & Out Carriers
11 - Booty Builders
12 - Rev Pulse Lunges L
13 - Side Lunge Switch
14 - Rev Pulse Lunges R
15 - Majesty Squats
16 - Side Back Carriers L
17 - ISO Lift Burpees L
18 - Side Back Carriers R
19 - ISO Lift Burpees R
20 - Tri-Calves Killers
21 - Gravity Squats
22 - ISO Balance Hams L
23 - S2S KB Swing Steps
24 - ISO Balance Hams R
25 - Pick-up Lunges
26 - In & Out Carrier Squats
27 - Bullet Lunges
28 - Stack Hop Squats
29 - DB Deadlifts
30 - Back Clap Squats
31 - Typewriters
32 - Side Lunge Curtsy L
33 - Ballerina Burpees
34 - Side Lunge Curtsy R
35 - Carrier Squat Lunges
36 - Heavy KB Swings
37 - Low Curtsies
38 - ISO Tap Sprints
39 - Tri-Calves Killers
40 - Suitcase Squat Lunges
41 - Curtsy Squats
42 - Deadlift Squats
43 - F2B Fugitive Squats
44 - S2S Goblet Squats
45 - Rev Pulse Lunges L
46 - 180 Switch Lunges
47 - Rev Pulse Lunges R
48 - X-Squat Hops
49 - Ladder Carriers

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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