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Estimated Calories Burned:
172-364

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Deadlift Curtsies
03 - Stack Hop Squats

04 - Switch Drop Squats
05 - Diamond Push Climbers
06 - Dbl High Pull Curls

07 - Donkey Sprints
08 - F2B Heavy Swing Walks
09 - Obstacle Hops L/R

10 - Surrender Sprints
11 - Liberty Swings L/R
12 - V-Drop Lunges

13 - Dbl Swing Skips
14 - ISO Push Press Burpees
15 - Dbl Curl Stacks

16 - Slam Tap Squats
17 - In & Out Sumo D-Lifts
18 - Ladder Push Tuck Burpees

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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