Estimated Calories Burned:
749-1387

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME
Workout Breakdown:

Warm-up

01 - Half Juggler Sprints
02 - Hi-Low-Hi Squat Hops
03 - Ladder Push Thrusts
04 - Hi-Wide Jugglers
05 - Side Drop Burpees L
06 - Typo Squats
07 - Hammer Swing Crunch Stands
08 - Side Drop Burpees R
09 - 180 Triple High Knees
10 - DB Swing Squat Press
11 - Hop-Over Drivers
12 - Side Lunge Sprinter Press L
13 - Switch Lunge Swing Kicks
14 - Clap Pull-Over Push
15 - Side Lunge Sprinter Press R
16 - Hi-Low Burpee Jacks
17 - HEAVY Booty Builders
18 - Hollerlujahs
19 - Switch Lunge Mowers
20 - Inchworm Slams
21 - Mechanic Squats
22 - HEAVY DB Hip Thrusts
23 - Kneeling Infinity Curls
24 - Kneeling Row Hops
25 - 180 Juggler Sprints
26 - Side Lunge Balance Hams L
27 - Tri-Climb Lunges
28 - Side Lunge Balance Hams R
29 - Jack In the Box Squats
30 - Hi Row Renegades
31 - Low Switch Lunge Curls
32 - Grabber Tap Kicks
33 - S2S Squat Curls
34 - ISO Switch Drop Burpees
35 - Side V Sprints L
36 - Side Lunge Pick-ups L
37 - Back Fly Curls
38 - Side V Sprints R
39 - Side Lunge Pick-ups R
40 - Burst Worms
41 - DB Shot Put Twists L
42 - Hungry Hippos
43 - DB Shot Put Twists R
44 - Switch Drop Squats
45 - Jump the Broom
46 - Diamond Push Climbers
47 - Shoulder Shrug Press
48 - Side Turn Rev Lunge L
49 - U-Turns
50 - Side Turn Rev Lunge R
51 - Hi-Low Cliffhangers
52 - Rev Lunge Curls
53 - Obstacle Hops L
54 - F2S Power Pass Lunge L
55 - Stacked Foot Geckos L
56 - Obstacle Hops R
57 - F2S Power Pass Lunge R
58 - Stacked Foot Geckos R
59 - Fast Slow Tap-Unders
60 - Side Lunge Ab Twists L
61 - Switch Drive Lunges
62 - Side Lunge Ab Twists R
63 - HEAVY High Stack Squats
64 - Hip Thrust Openers
65 - Kneeling Circle Curl Drops
66 - Kneeling Rows
67 - Seated Straddle Snatch
68 - Open Box Jugglers
69 - Suitcase Squats
70 - Pause Climb Twists
71 - Side Step Curls
72 - Typewriter Sprints L
73 - F2B V-Drop Squats
74 - Renegade Jacks
75 - Typewriter Sprints R
76 - 180 Sumo Squat Twists
77 - Dbl Curl Hold Stacks
78 - Zig-Zag Burpees
79 - DB Pike-Back Push
80 - DB Pull-Overs
81 - Sprinter Lunges
82 - Halo Lunge Hops
83 - HEAVY MAN-Makers
84 - S2S Tri-Strike Switch
85 - DB Gravity Squats
86 - Tri-Switch Rows
87 - Rev Pulse Lunge L
88 - S2S Plyo Heismans
89 - Rev Pulse Lunge R
90 - Back Clap Climbers
91 - Dbl Curl Pours
92 - Power Squat Press
93 - F2B DB Swing Walks
94 - Wide Peddle Burpees
95 - 180 Plyo Heismans
96 - Close Squeeze Push-ups
97 - Football Drills
98 - Lumberjack Lunges
99 - F2B Jack Sprints
100 - Devil Climbers

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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