Estimated Calories Burned:
308-613

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - 30 - Alt DB Snatch
02 - 45 - T&A Curl Press
03 - 60 - Renegade Push-ups
04 - 30 - Squat Twist Hops
05 - 45 - RDL Pulse Squats
06 - 60 - ISO DB Hip Thrusts L/R
07 - 30 - Elevated Climbers
08 - 45 - DB Ball Slams
09 - 60 - DB Pike Taps
10 - 30 - Kneeling Dual Snatch
11 - 45 - Kneeling In & Out Curls
12 - 60 - Close Squeeze Push-ups
13 - 30 - Alt Carry Drop Squats
14 - 45 - HEAVY Booty Builders
15 - 60 - ISO DB Clamshells L/R
16 - 30 - In & Out V-Crunch
17 - 45 - DB Halo Bicycles
18 - 60 - Turkish Get-ups L
19 - 30 - Infinity Curls
20 - 45 - Kneeling Row Push-ups
21 - 60 - DB Pull-Overs
22 - 30 - Step-Back Hop Squats
23 - 45 - Mechanic Squats
24 - 60 - In & Out HEAVY RDLs
25 - 30 - Shin Huggers
26 - 45 - DB Pass-under Tucks
27 - 60 - Turkish Get-ups R
28 - 30 - Pulse-up Push-ups
29 - 45 - HEAVY Kneeling Rows
30 - 60 - Alt DB Back Swimmers
31 - 30 - Hi-Low Goblet Squats
32 - 45 - 180 Pulse Twist Squats
33 - 60 - HEAVY DB Hip Thrusts
34 - 30 - High Hold DB Sprints
35 - 45 - L2R Table Twist Pop-ups
36 - 60 - DB Extended Jackknives

Burnout - S2S Swing Squat Press 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.

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