Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Rev Lunge Drivers L
03 - Back Fly Curl Press
04 - Rev Lunge Drivers R
05 - S2S2 Pop-up Crawls
06 - Heavy Russian Twists
07 - Backseat Tuck Pass
08 - HEAVY Side Lunge Drops L
09 - Obstacle Hops L
10 - S2S Step Curls
11 - HEAVY Side Lunge Drops R
12 - Obstacle Hops R
13 - DB Extend Tuck-ups
14 - DB Crunch Twists
15 - Switch Drop Burpees
16 - HEAVY Tri-Switch Rows
17 - Outer Swing Squat Press
18 - Jump the Broom
19 - Low Jack Push-ups
20 - Bicycle Passes
21 - Hi-Low Weighted Tucks
22 - Juggler Fly Sprints
23 - Sumo Drop Hop Squats
24 - Alt Snatch Drops
25 - Star Thrust Burpees
26 - Balance Ham Curls L
27 - Inner Swing Squat Press
28 - Balance Ham Curls R
29 - Pause Climb Twists
30 - Seated Corenadoes
31 - Halo Lunge Hops L
32 - Inchworm Hop-Overs
33 - Halo Lunge Hops R
34 - Kneeling Row Hops
35 - Stork Tap Sprints
36 - Squat Ham Lifts
37 - Hammer Press Burpees
38 - ISO Press-Up Crunch L
39 - ISO Press-Up Crunch R
40 - Kneeling Arnold Press
41 - S2S Sagat Sprints
42 - S2F Power Pass Lunges L
43 - Heavy Lawn-MORES L
44 - Mt. Kickers
45 - S2F Power Pass Lunges R
46 - Heavy Lawn-MORES R
47 - Sprinter Tucks
48 - Switch Drop Squats
49 - Shoulder Shrug Press
50 - 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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