Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 1463

Workout Breakdown:

Warm-up

01 - Level-Up Jugglers
02 - Halo Lunge Hops L
03 - F2B Pick-up Squats
04 - Halo Lunge Hops R
05 - Devil Press Ladders
06 - Sprinter Abs
07 - Signal Sprints
08 - In & Out Liberty Swings L
09 - Obstacle Hops L
10 - Ladder Pulse RDLS
11 - In & Out Liberty Swings R
12 - Obstacle Hops R
13 - 180 DB Pause Sprint Hops
14 - U-Squat Lunge Hops
15 - Dive-Bomber Hops
16 - Half Whole Hollers L
17 - Swing Switch Burpees
18 - Half Whole Hollers R
19 - RDL Pulse Press
20 - ISO Press Tuck Crunch L
21 - Mt Kickers
22 - ISO Press Tuck Crunch R
23 - ISO DB Swings
24 - Side Drop Burpees L
25 - Lawn MORES L
26 - Tension Tap Sprints
27 - Side Drop Burpees R
28 - Lawn MORES R
29 - V-Jab Sprints L
30 - F2S Power Pass Lunges L
31 - Clap Pull Push-ups
32 - V-Jab Sprints R
33 - F2S Power Pass Lungs R
34 - Typo Squats
35 - DB Bike Pass
36 - Kneeling Row Hops
37 - Squat Wide Side Lunge L
38 - Dbl Hustle Tap Hops L
39 - Power Press Burpees L
40 - Squat Wide Side Lunge R
41 - Dbl Hustle Tap Hops R
42 - Power Press Burpees R
43 - Inchworm Hop-Overs
44 - In & Out Switch Drop Squats L
45 - Rev Lunge Twist Drives L
46 - Lunge-Mower Switches
47 - In & Out Switch Drop Squats R
48 - Rev Lunge Twist Drives R
49 - Half & Half Cross Climbers
50 - Xs & Os
51 - Kneeling Switch Press
52 - S2S Step Curls
53 - Hi-Low Burpee Jacks
54 - 180 Juggler Sprints
55 - Mechanic Squat Press
56 - Side Lunge Drive Switch L
57 - Half Whole RDLs
58 - Side Lunge Drive Switch R
59 - Dbl Pike-Back Push
60 - Russian Twist Drops
61 - 180 Fast Slow Tap-Unders
62 - Hi-Low-Hi Squat Hops
63 - Strike-Down Press L
64 - 8 Push Low Holds
65 - Side Swiper Sprints
66 - Strike-Down Press R
67 - Double Jump Burpees
68 - Rev Lunge Curls
69 - Side Lunge Spin Hops L
70 - Back Fly RDLs
71 - Side Lunge Spin Hops R
72 - Heavy Kneeling Rows
73 - 1-2 Double Tuck Crunch
74 - DB Extended Jackknives
75 - Slanted Sprints L
76 - Dbl Lawn Press L
77 - DB Ham Swings
78 - Slanted Sprints R
79 - Dbl Lawn Press R
80 - Burst Worms
81 - Pike-Tap Push-ups
82 - Dbl Curl Hold Stacks
83 - Typewriter Sprints L
84 - Squat Tap Jacks
85 - Renegade Rows
86 - Typewriter Sprints R
87 - S2S Squat Curls
88 - Shin Huggers
89 - Hollow Halo Holds
90 - Hi-Low Hot Hand Sprints
91 - 180 DB Switch Lunges
92 - Swing Squat Press
93 - Close Squeeze Push-ups
94 - S2S ISO Tap Sprints
95 - ISO Row Flys L
96 - 3-Station High Knees
97 - ISO Row Flys R
98 - Rev Pulse Lunges
99 - F2B Jack Sprints
100 - DB Burpee Kicks

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.