Equipment Needed: Dumbbells + Jump Rope + Mat
Level: Advanced-EXTREME
Calories Burned: 913

Workout Breakdown:

Warm-up

01 - Boxer Skips
02 - Swing Switch Burpees
03 - Half-Whole Hollers L
04 - Hi-Low-Hi Squat Hops
05 - Half-Whole Hollers R
06 - Renegade Push-ups
07 - Rainbow Kick Climbers
08 - Switch Blade Thrusts
09 - High Knee Skips
10 - Halo Lunge Hops L
11 - ISO Dive-Bombers
12 - Halo Lunge Hops R
13 - RDL Pulse Press
14 - HEAVY Booty Builders
15 - Double Jump Burpees
16 - Sprinter Abs
17 - S2S High Knee Skips
18 - Side Drop Burpees L
19 - 180 Juggler Sprints
20 - Side Drop Burpees R
21 - Pick-up Press
22 - Heavy Kneeling Rows
23 - Devil Climbers
24 - Russian Twist Drops
25 - 1-2-3 Knee Skips
26 - Hi-Low Swing Squats
27 - Jump the Broom
28 - Push Thrust Curls
29 - Diamond Jugglers L
30 - Lunge-Mower Switches
31 - Diamond Jugglers R
32 - Alt X Swing Taps
33 - 180 Skip Ropes
34 - F2B Wounded Beast Burpees L
35 - Rev Lunge Curls
36 - F2B Wounded Beast Burpees R
37 - ISO Balance Hams L
38 - S2S Sky Switches
39 - ISO Balance Hams R
40 - 1-2 Tuck Crunch
41 - Hip Twist Skips
42 - Kneeling Row Hops
43 - Close Squeeze Push-ups
44 - In & Out Liberty Swings L
45 - S2S Plyo Heismans
46 - In & Out Liberty Swings R
47 - F2B V-Worms
48 - BW Extended Tucks
49 - Freestyle Ropes
50 - Back Fly Deadlifts
51 - Rev Lunge Pulses
52 - Cliffhangers

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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