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Estimated Calories Burned:
238-504

Equipment Needed:
Dumbbells

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Power Sprints
02 - S2S Boxer Press
03 - Criss-Cross Tucks
04 - F2B Goblet Drop Hops
05 - BOOMerang Sprints L
06 - Shoulder Swing Lunges L
07 - BOOMerang Sprints R
08 - Shoulder Swing Lunges R
09 - Hop-Over Lunges
10 - Push-up Thrusts
11 - Tri-Fly Sprints
12 - Tabletop Press L
13 - Dbl Jack Jabs
14 - Tabletop Press R
15 - Cross-Climbers
16 - Pick-up Squats
17 - ISO Lift Burpees L
18 - S2S Hurdle Sprints
19 - ISO Lift Burpees R
20 - STRUGGLERS
21 - Side Lunge Squats
22 - Deadlift Squats
23 - Pike Knee-ups L
24 - Alt Back Flys
25 - Pike Knee-ups R
26 - Pike-Back Push-ups
27 - Typewriter Squats
28 - Pass Press Lunge L
29 - Tuck Jacks
30 - Pass Press Lunge R
31 - Juggler Flys
32 - S2S Lunge Passes
33 - ISO Karaokes L
34 - Liberty Swings L
35 - ISO Karaokes R
36 - Liberty Swings R
37 - Side Knee Sprints
38 - Pick-up Lunges
39 - LVL 2 Sprints
40 - 180 Thigh Killers
41 - Halo Burpees
42 - Tri-Switch Rows
43 - Hot Hand High Climbs
44 - Rev Pulse Lunge L
45 - Hustle Tap Hops L
46 - Rev Pulse Lunge R
47 - Hustle Tap Hops R
48 - ISO DB Swings
49 - Wide Peddle Burpees
50 - Diamond Swings

Burnout - Lady Killers

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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