Estimated Calories Burned:
398-802

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Complex 01
01 - Dbl Press Thrusters
02 - Switch Drop Burpees
03 - Rev Pulse Drives L/R
04 - Back Fly Curls
05 - Negative Squat Hops

Tabata 01
01 - Hi-Low Burpee Jacks
02 - Side Lunge Press Drives L
03 - S2S Shuffle Swing Hops
04 - Side Lunge Press Drives R
05 - Dive-Bomber Hops
06 - 180 Knee Sprints
07 - Pick-up Squats
08 - DB Ham Swings
09 - Switch Jacks
10 - DB Prop Burpees

Complex 02
01 - ISO Snatch Curtsies L/R
02 - ISO Lift Burpees L/R
03 - Side Lunge Pulses
04 - DB Wide Squat Curls
05 - Alt RDL Crosses

Tabata 02
01 - High Knee Tap-Unders
02 - 180 Hop-Over Burpees
03 - S2S Squats Curls
04 - Half Whole Tucks L
05 - DB Curl Press
06 - Dbl Push Pike-Backs
07 - Half Whole Tucks R
08 - U-Squat Hops
09 - Close Grip Push-ups
10 - Half Juggler Sprints

Complex 03
01 - High Pull Curls
02 - 180 Pulse Squat Twists
03 - Bullet Lunges
04 - Lunge-More Switch
05 - Push-up Thrusts

Tabata 03
01 - Stork Tap Sprints
02 - Hi-Low Goblet Squats
03 - S2S Beast Mode Scrambles
04 - Back Row Flys
05 - Slam Tap Squats
06 - Frogger Push-ups
07 - S2S Tri-Jab Switch
08 - DB Carrier Squats
09 - Hop-Over Tucks
10 - Elevated Climbers

Complex 04
01 - Halo Lunge Hops
02 - Clap Pull-Over Push
03 - Alt DB Snatch Drops
04 - In & Out Switch Drops L/R
05 - F2D Lunges L/R

Tabata 04
01 - Donkey Sprints
02 - DB Overhead Press
03 - Lawnmower Switch
04 - Mt Kickers
05 - Alt DB Snatch
06 - S2S Quick Pause Sprints
07 - Elevated Push-Knees
08 - Side Step Curls
09 - Sprinter Tucks
10 - Sumo Deadlifts

Complex 05
01 - Booty Builder Carriers
02 - Half Whole Deadlifts
03 - Rev Lunge Curls
04 - Devil Press
05 - Cliffhangers

Abs
01 - Shin Huggers
02 - ISO Tuck Crunch Press L
03 - Side Hip Dips L
04 - Bull Frogs
05 - ISO Tuck Crunch Press R
06 - Side Hip Dips R
07 - Full Crunch Press
08 - Tuck Tap Flutters

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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