Estimated Calories Burned:
348-712

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Lunges
02 - Globe Hop Squats
03 - Rolling Climber Burpees
04 - Alt Goblet Kicks
05 - Lilly Frogs
06 - F2S Back Flys
07 - Vitruvian Mans
08 - DB Stork Taps
09 - Sumo Strikes
10 - Traffic Directors
11 - Tri-Jab Tucks
12 - Tri-Wide Squats
13 - Dbl Tap Sprints
14 - Fake Lunge Press L
15 - Back Clap Squats
16 - Fake Lunge Press R
17 - S2S Kal-El Push-ups
18 - F2B Pedal Squats
19 - Relay Sprints
20 - Weed Pullers
21 - Power Knee Burpees
22 - Pick-up Squats
23 - Juggler Squats
24 - Squat Push-ups
25 - Long Jump Sprint Backs
26 - S2S Shuffle Press
27 - LVL 3 Sprints
28 - Squat Curls
29 - ISO Kick Burpees
30 - Power Press Kicks
31 - Tri-Knee Combo
32 - Diamond Swings
33 - Walking Push-ups
34 - In & Out Curls
35 - Mt Lovers
36 - Rev Lunge Curls
37 - Side Jab Squats
38 - Plyo Curl Burpees
39 - In & Out Sprints
40 - Booty Builders
41 - Plyo Knee Pushups
42 - DB Side Knees
43 - Tuck Climbers
44 - Ballerina Burpees
45 - Heisman Squats
46 - Side Lunge Switch
47 - Power Kick Burpees
48 - 80/20 Hops
49 - Box Sprints
50 - Twerknadoes
51 - WALLLLLKERS
52 - Goblet Twist Squats
53 - Spike Bump Squats
54 - Side Lunge Pass
55 - S2S Lion Pounces
56 - Switch Lunges
57 - Body Bangers
58 - Rev Lunge Swings
59 - Stork Sprints
60 - S2S Press Sprints
61 - Tri-Hop Climbers
62 - In & Out Flys
63 - Criss-Cross Tucks
64 - Alt Lunge Squats
65 - Clap-Kick Pushups
66 - Side Lunge Kicks L
67 - S2S Hurdle Sprints
68 - Side Lunge Kicks R
69 - Donkey Kick Tucks
70 - Switch Feet Curls
71 - Box Jugglers
72 - Click-Clacks
73 - Mt. Reachers
74 - Curly Flys
75 - Agility Jacks
76 - Bullet Lunges
77 - X-Block Squats
78 - Push-up Thrusts
79 - Sprinter Drills
80 - S2S Plyo Lunges

Abs:
01 - Bicycles
02 - Russian Twists
03 - Rolling V-Taps
04 - Hi-Heel Taps
05 - 3-Way Sit-ups
06 - Paddle Boats
07 - Seated Bicycles
08 - Hammer Crunches
09 - Scissor Heel Taps

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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