Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - 180 High Higher Highest Knees
02 - Halo Burpees
03 - S2S Sky Switch Hurdles
04 - Shin Huggers
05 - F2B Stork Tap Hops
06 - Toe Tap Swings
07 - Mt Kick-Overs
08 - Bicycles
09 - Jack Crunch High Climbs
10 - Devil Press
11 - Tri-Climb Lunges
12 - DB Bike Pass
13 - Brisk Jugglers
14 - F2S Power Pass Lunge L
15 - 1-2-3 Ab Tuck Burpees
16 - Crunch-up Twists
17 - Hammer Sprints
18 - F2B Power Pass Lunge R
19 - Burst Worms
20 - Seated Corenadoes
21 - Fast/Slow Tap-Unders
22 - Dual Hang Snatch
23 - Pike Knee-Ups
24 - Xs & Os
25 - L2R Brisk Fly Sprints
26 - Seatbelt Swings L
27 - Sprinter Abs
28 - Seatbelt Swings R
29 - Sagat Sprints
30 - Dbl Swing Knee Holds
31 - Relay Climbers
32 - Crunch Punches
33 - Jump the Broom
34 - Halo Lunge Hops
35 - Squat Ab Twists
36 - Hip Dip Reachers L
37 - Slanted Sprints
38 - Alt Carrier Lunge Burpees
39 - Long Jump Jugglers
40 - Hip Dip Reachers R
41 - Standing Ab Twists
42 - F2B Shuffle Squats
43 - S2S Bear Crawl Kick-Throughs
44 - Russian Twists
45 - Hands-Up Knee Switches
46 - Alt DB Swings
47 - S2S Ickey Sprints
48 - Backseat Passes
49 - Ladder Tuck Sprints

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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