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Estimated Calories Burned:
749-1387

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Switch Drop Squats
03 - MAX Push-ups
04 - S2S Power Sprints
05 - Trinity Squat Lunges L
06 - Thigh Killer Clap Push
07 - Trinity Squat Lunges R
08 - 180 Knee Sprints
09 - Side Step Curls
10 - Obstacle Hops L
11 - Side Lunge Knees L
12 - Obstacle Hops R
13 - Side Lunge Knees R
14 - Push Thrust Push Curls
15 - LVL 4 Sprints
16 - Side Shift Hops
17 - Dive-Bomber Hops
18 - Power Fly Sprints
19 - Halo Squats
20 - Wide Peddle Burpees
21 - Clockwork Swings L
22 - Slam Squat Taps
23 - Clockwork Swings R
24 - L2R Goblet Squats
25 - Stork Tap Twists
26 - Elevated Push Jacks
27 - Rev Lunge Curls
28 - Scramble Jugglers
29 - Hi-Low Hurdles
30 - ISO Lift Burpees L
31 - Uppercut Knees
32 - ISO Lift Burpees R
33 - Half Whole Skaters L
34 - Squat Drop Swings
35 - Half Whole Skaters R
36 - Kneeling Row Hops
37 - Swing Kick Tap-Unders L
38 - F2B Heavy Swing Walks
39 - Swing Kick Tap-Unders R
40 - Heavy Side Lunge Pass
41 - Hop-Over Burpees
42 - Split Kick Push-ups
43 - Traffic Sprints
44 - Liberty Swings L
45 - Thigh Killer Crawl Ladders
46 - Liberty Swings R
47 - Hop-Over Tucks
48 - Diamond Push Climbers
49 - ISO Clean Press L
50 - Heavy Booty Builders
51 - ISO Clean Press R
52 - 180 Juggler Sprints
53 - S2S Stork Tap Crawls
54 - Lawn Mores L
55 - Suitcase Squat Lunges
56 - Lawn Mores R
57 - Clap Tap Push
58 - Deadlift Curtsies
59 - F2B Ickey Sprints
60 - DB Swing Squat Press
61 - ISO Row Flys L
62 - Bullet Lunges
63 - ISO Row Flys R
64 - S2S Push Walk Burpees
65 - Halo Lunge Hops
66 - Side Hop Sprint Backs L
67 - Tri-Switch Rows
68 - Side Hop Sprint Backs R
69 - Twist Lunge Passes
70 - Tri-Climb Lunges
71 - S2S Pick-up Press
72 - ISO DB Swings
73 - Hustle Tap Burpees L
74 - Back Fly Deadlifts
75 - Hustle Tap Burpees R
76 - Agility Sprints
77 - 3-Way Goblets L
78 - Bloodhound Lunges
79 - 3-Way Goblets R
80 - Sphinx Push-ups
81 - Side Knee Sprints
82 - Strike Down Press L
83 - F2B Peddle Squats
84 - Strike Down Press R
85 - Burst Worms
86 - Sumo Deadlifts
87 - Surrender Sprints
88 - Renegade Push-ups
89 - In & Out Narrow Squats
90 - Tire Sprints
91 - ISO Push Press Burpees
92 - High Pull Curls
93 - 180 Switch Lunges
94 - Rev Pulse Lunges L
95 - Side Jab Abs
96 - Rev Pulse Lunges R
97 - Dead-Man Burpees
98 - In & Out Deadlifts
99 - Tri-March Jacks
100 - Man-Maker Switches

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.

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.