Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 554

Workout Breakdown:

Warm-up

01 - Swing Switch Burpees
02 - Half Whole Skaters L
03 - Switch Pick Rev Lunges
04 - Half Whole Skaters R
05 - Tri-Swing Squats
06 - Split Kick Push-ups
07 - Shot Put Press L
08 - Side Drop Burpees L
09 - DB Ham Swings
10 - Shot Put Press R
11 - Side Drop Burpees R
12 - 180 Fast Slow Tap-Unders
13 - Kneeling Row Kick-ups
14 - ISO Press Tuck Crunch L
15 - ISO Press Tuck Crunch R
16 - DB Extended Jackknives
17 - DB Slam Squat Jacks
18 - L2R Burst Worm Skaters
19 - Twist Lunge Snatch L
20 - DB Prop Burpees
21 - Twist Lunge Snatch R
22 - S2S Plyo Knee Uppercuts L
23 - 180 DB Switch Lunges
24 - S2S Plyo Knee Uppercuts R
25 - RDL Pulse Press
26 - DB Bike Passes
27 - DB OH Flutter Kicks
28 - Tri-March Jacks
29 - In & Out Switch Drop Squats L
30 - Lunge-Mower Switches
31 - In & Out Switch Drop Squats R
32 - 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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