Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 545

Workout Breakdown:

Warm-up

01 - Devil Press
02 - Pulse Lunge Swing Kicks L
03 - Devil Press
04 - Pulse Lunge Swing Kicks R
05 - Stack Hop Squats
06 - Kneeling Row Hops
07 - Stack Hop Squats
08 - Kneeling Row Hops
09 - Seated Rainbow Tucks
10 - DB Extended Jackknives
11 - Seated Rainbow Tucks
12 - DB Extended Jackknives
13 - Side Lunge Press Drives L
14 - Alt RDL Crosses
15 - Side Lunge Press Drives R
16 - Alt RDL Crosses
17 - DB Assisted Rows L
18 - Clap Pull-Over Push-ups
19 - DB Assisted Rows R
20 - Clap Pull-Over Push-ups
21 - ISO Bicycles L
22 - Half Kneel Cross Cleans L
23 - ISO Bicycles R
24 - Half Kneel Cross Cleans R
25 - Side Drop Burpees L
26 - RDL Pulse Press
27 - Side Drop Burpees R
28 - RDL Pulse Press
29 - F2B Pick-up Squat Hops
30 - Dive-Bomber Hops
31 - F2B Pick-up Squat Hops
32 - Dive-Bomber Hops

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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