Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter-Push Worms
02 - Back Fly Curls
03 - Hammer Hop Press
04 - Mechanic Squats
05 - In & Out Switch Drops L
06 - DB Hip Thrusts
07 - Xs & Os
08 - Seated Corenadoes
09 - 1-2 Tuck Crunch
10 - Pump Hold Curls
11 - Lawn-Switch Mowers
12 - MAX Push-ups
13 - Pick-up Squat Lunges
14 - In & Out Switch Drops R
15 - Tri-Calves Killers
16 - Bicycles
17 - DB Bike Pass
18 - Russian Twists
19 - Kneeling Open Close Press
20 - Kneeling Row Hops
21 - DB Floor Dips
22 - Hi-Low Goblets
23 - Bullet Lunges
24 - Booty Builders
25 - Shoulder Tap Plank Jacks
26 - Side Tuck Crunch L
27 - Backseat Pass
28 - Alt DB Curls
29 - Lawn Press L
30 - 1-2-3 Fast/Slow Push
31 - Gravity Squats
32 - Side Lunge Pass
33 - Wide DB Hip Thrusts
34 - Shin Huggers
35 - Side Tuck Crunch R
36 - Hi-Heel Taps
37 - High Pull Curls
38 - Lawn Press R
39 - Quick Chest Press
40 - 180 DB Switch Lunges
41 - Stack Pulse Squats
42 - Half Whole Deadlifts
43 - Sprinter Abs
44 - Hi-Low V Throughs
45 - Rainbow Tucks
46 - Quick Half & Half Push
47 - Rev Pulse Lunges
48 - Genie Crunches
49 - Maker Lunges

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.