Estimated Calories Burned:
339-687

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - 30 - LVL 4 Sprints
02 - 60 - HEAVY Man-Makers
03 - 30 - Slanted Sprints L
04 - 60 - REV Pulse Lunges L
05 - 30 - ISO DB Swings
06 - 60 - Hi-Low Goblet Squats
07 - 30 - Slanted Sprints R
08 - 60 - REV Pulse Lunges R
09 - 30 - Mountain Climbers
10 - 60 - Close Squeeze Push-ups
11 - 30 - Fast-Slow Tap-Unders
12 - 60 - Mechanic Squats
13 - 30 - Money Grabbers
14 - 60 - High Pull Curls
15 - 30 - ISO Mousetraps L
16 - 60 - HEAVY DB Hip Thrusts
17 - 30 - ISO Mousetraps R
18 - 60 - HEAVY Kneeling Rows
19 - 30 - Power Sprints
20 - 60 - Devil Press
21 - 30 - S2S Skater Tucks
22 - 60 - HEAVY DB Deadlifts
23 - 30 - Tension Tap Sprints
24 - 60 - HEAVY Booty Builders
25 - 30 - S2S Ickey Sprints
26 - 60 - HEAVY Rev Lunge Curls
27 - 30 - Side Lunge Switch
28 - 60 - 180 Pulse Twist Squats
29 - 30 - Wide Pedal Burpees
30 - 60 - Renegade Push-ups
31 - 30 - 180 Switch Lunges
32 - 60 - In & Out Liberty Swings L
33 - 30 - 180 Plyo Heismans
34 - 60 - In & Out Liberty Swings R
35 - 30 - Tri-Switch Jacks
36 - 60 - DB Pike-Back Push
37 - 30 - Typewriter Squats
38 - 60 - Half Whole Deadlifts
39 - 30 - S2S Stork Taps
40 - 60 - Seated Straddle Snatch
41 - 30 - Speed Jugglers
42 - 60 - Kneeling Row Hops
43 - 30 - Clap Tap Push
44 - 60 - Wide DB Hip Thrusts
45 - 30 - Toe Tap Kicks L
46 - 60 - F2B Farmer Walk Squats
47 - 30 - Toe Tap Kicks R
48 - 60 - HEAVY DB Chest Press
49 - 30 - V-Jab Tucks
50 - 60 - Detonation Squats

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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