Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Calories Burned:
296-573

Workout Breakdown:

Warm-up

01 - W-Curl Lunges
02 - Dead Shrugs
03 - Dbl Push Knees
04 - Leg Burner Hops
05 - DB Ham Swings
06 - Side Drop Burpees L
07 - 1-2 Tuck Crunch
08 - Plank Drive Twists L
09 - Half Whole Crunch Press
10 - Devil Press
11 - TYAs
12 - Kneeling Dbl W Curls
13 - Bullet Lunges
14 - Sumo D-Lift Squats
15 - Side Drop Burpees R
16 - Sprinter Abs
17 - Plank Drive Twists R
18 - Hollow Halo Holds
19 - Dual Hang Press
20 - Kneeling Row Hops
21 - Close Squeeze Push-ups
22 - Dbl Mechanic Thrusts
23 - Side Lunge Pass
24 - Heavy DB Hip Thrusts
25 - Side V Tap Crunch L
26 - Heavy Russian Twists
27 - Side V Tap Crunch R
28 - Back Fly Burpees
29 - Dive-Bomber Hops
30 - Kneeling Open/Close Press
31 - Suitcase Squats
32 - Hi-Low Goblets
33 - Alt Staggered D-Lifts
34 - Shin Huggers
35 - Extended Jackknives
36 - DB Crunch Twists
37 - Side Step Curls
38 - Booty Builders
39 - Xs & Os
40 - Man-Makers

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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