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Estimated Calories Burned:
375-757

Equipment Needed:
Kettlebells, Sandbag, Dumbbells, Jump Rope, Mat, Pull-up Bar

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Burpees
02 - Speed Ropes
03 - Twist Press Squats
04 - Dead-Hang Pull-ups
05 - Boomerang Sprints L
06 - Pull-Over Push-ups
07 - Boomerang Sprints R
08 - Stack Hop Carriers
09 - S2S Skip Ropes
10 - DB Burpee Rows
11 - Flip Grip Pull-ups
12 - Football Drills
13 - Kettlebell Hike
14 - V-Drop Burpees
15 - Lunge Mowers L
16 - Boxer Skips
17 - Lunge Mowers R
18 - Zig-Zag Burpees
19 - Wide Rev Pull-ups
20 - Balance Beam Push-ups
21 - Plyo Heismans
22 - In & Out Carriers
23 - Pike-Tap Knees
24 - Side Lunge Swings L
25 - 1-2 Double-Unders
26 - Side Lunge Swings R
27 - Hi-Low Burpee Jacks
28 - T-Slide Pull-ups
29 - Mousetrap Push-ups
30 - High Pull Squats L
31 - Hop-Over Stacks
32 - High Pull Squats R
33 - Negative Switch Rows
34 - Freestyle Ropes
35 - Push-Row Flys L
36 - Reverse Ropes
37 - Push-Row Flys R
38 - 1-2-3 Carriers
39 - Negative Pull-ups
40 - S2S Step Swings
41 - S2S Push Climbers
42 - Open Close Press
43 - Tri-Fly Sprints
44 - Side Back Carriers L
45 - ISO KB Swings
46 - Side Back Carriers R
47 - Speed Ropes
48 - Pass-Under Press
49 - MAX Clap Pull-Ups

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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