Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Gecko Climbers
03 - Trinity Squat Lunges

04 - Donkey Sprints
05 - 180 Renegades
06 - Bullet Lunges

07 - Dbl Swing Skips
08 - Scramble Jack Ladders
09 - W-Curl Press

10 - Curl Hop Squats
11 - Back Fly Deadlifts
12 - Side Lunge Push Burpees

13 - 180 Jacks
14 - Shift Stack Hops
15 - T-Crawls

16 - In & Out Narrow Squats
17 - Burst Worms
18 - Rev Lunge Curl Flys

19 - Sprinter Burpees
20 - Booty Builders
21 - DB Glutes Bridges

22 - Switch Lunge Burpees
23 - Pull-Over Push-ups
24 - Db Swing Squat Press

25 - Cowabunga Squats
26 - Strike Down Press L/R
27 - LVL 2 Sprints

28 - Dbl Jump Jabs
29 - Clockwork Swings
30 - S2S Push Lunges

31 - Halo Lunge Hops
32 - Ladder Push-ups
33 - Stack Hop Squats

34 - Majesty Squats
35 - In & Out Deadlifts
36 - Earth Wind & Fire

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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