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Estimated Calories Burned:
188-392

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 12 Burpees
02 - 12 Liberty Swings
03 - 12 Burpees
04 - 12 Liberty Swings
05 - 10 Curl Hop Squat
06 - 12 Stack Foot Push
07 - 10 Curl Hop Squat
08 - 12 Stack Foot Push
09 - 8 Scramble Jacks
10 - 6 Bullet Lunges
11 - 8 Scramble Jacks
12 - 6 Bullet Lunges
13 - 5 In & Out Sprints
14 - 8 Handstand Push
15 - 5 In & Out Sprints
16 - 8 Handstand Push
17 - 8 Majesty Squats
18 - 10 Lawn Press
19 - 8 Majesty Squats
20 - 10 Lawn Press
21 - 4 Tri-Back Flys
22 - 8 Brisk Jugglers
23 - 4 Tri-Back Flys
24 - 8 Brisk Jugglers
25 - 180 Renegades

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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