Estimated Calories Burned:
354-713

Equipment Needed:
Kettlebell, Dumbbells, Jump Rope, Pull-Ups & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Alt Snatch Burpees L
02 - Freestyle Ropes
03 - Alt Snatch Burpees R
04 - Pull-Ups
05 - 180 Jump Ropes
06 - Sprinter Abs
07 - Hi-Low Goblet Squats
08 - Alt Snatch Squats
09 - 180 Tornado Swing Burpees L
10 - Boxer Ropes
11 - 180 Tornado Swing Burpees R
12 - Shin Grabbers
13 - L2R Sumo Squat Pulse
14 - Devil Press Burpees
15 - Pull-ups
16 - DB Hip Thrusts
17 - Freestyle Ropes
18 - DB Pike-Back Push-ups
19 - Side Lunge Drop Burpees L
20 - Lawnmower Press L
21 - Side Lunge Drop Burpees R
22 - Lawnmower Press R
23 - Speed Ropes
24 - F2B V-Drop Hops
25 - Pull-ups
26 - DB Bike Pass
27 - Pick-up Squat Press
28 - DB Hip Thrusts
29 - S2S Hi-Low Skip Ropes
30 - In & Out Deadlifts
31 - Mechanic Squats
32 - Russian Twist Drops
33 - Half Whole Sprints L
34 - Twist Lunge Press L
35 - Half Whole Sprints R
36 - Twist Lunge Press R
37 - Pull-Ups
38 - Xs & Os
39 - Toe Tap Pulse-ups
40 - Freestyle Ropes
41 - Man-Makers
42 - Ickey Sprints
43 - Bullet Lunges
44 - KB Pass-Through Lunges
45 - Jump Ropes
46 - Pull-Ups
47 - High Pull Curls
48 - Side Lunge Pass
49 - Tri-Switch Rows
50 - DB Flutter Kicks

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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