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Estimated Calories Burned:
244-515

Equipment Needed:
Dumbbells and Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Hot High Flys
02 - 180 Hi-Low Juggler Sprints
03 - Elevated Push Jacks
04 - ISO Burpee Drivers L
05 - Twist Knee Kicks-Backs L
06 - Side Jab Abs
07 - Halo Lunge Hops
08 - ISO Burpee Drivers R
09 - Twist Knee Kick-Backs R
10 - LVL 2 Sprints
11 - Switch Drop Squats
12 - Burst Worms
13 - Side Lunge Knees L
14 - Squat Ab Burpees
15 - Side Lunge Knees R
16 - Stork Tap Twists
17 - Reverse Roll Burpees
18 - Sprinter Abs
19 - Sagat Sprints
20 - Switch Lunge Tucks
21 - L2R DB Swings
22 - Jack-Knives
23 - 180 Pause Sprints
24 - Defibrillators
25 - F2B Peddle Squats
26 - Russian Twists

Burnout - In & Out Tuck Climbers

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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