Equipment Needed: Dumbbells + Mat
Level: Extreme
Calories Burned: 583

Workout Breakdown:

Warm-up:
01 - Butt Kicks
02 - Jumping Jacks
03 - Side Back Lunge
04 - Side Knees
05 - Ham Scoops

Workout:
01 - Sprint Squat Twists
02 - 2 Squat Swing Press / F2B Squat Hops
03 - Quick Burpees
04 - 4 Push-ups / Threaders
05 - Lunge Switch-Overs
06 - 4 Switch Grab Squats / Lunges
07 - Power Sprints
08 - L2R Burpee Goblet Press
09 - Stork Tap Twists
10 - Dbl Push Dbl Curls
11 - Cowabunga Squats
12 - 3 U-Squats / 2 Press
13 - Quick Push-ups
14 - Kneeling Row Hops
15 - V-Drop Burpees
16 - Side Swing Lunge Ham Swings
17 - F2B Hot Hand Hops
18 - Halo Lunge Push-ups
19 - Slanted Sprints
20 - 2 ISO Lift Burpees / 2 Hi-Low Goblets
21 - Pike-Tap Push-ups
22 - Back Fly Deadlifts
23 - Money Grabbers
24 - Heavy Side Lunge Front Lunge

FINISHER - Marathon Burpees

Cool-Down:
01 - Ham Scoops
02 - Cat Cow
03 - Side Stretch
04 - Pull In Knees
05 - Glutes Stretch
06 - Flamingo Stretch

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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