Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Mad-Man Burpees
02 - Alt Snatch Drops
03 - Switch Drive Lunges
04 - Side Lunge Push Holds L
05 - Switch Drop Squats
06 - Side Lunge Push Holds R
07 - L2R Swing Kick Pedals
08 - Power Row Drives L
09 - Low Switch Lunge Curls
10 - Power Rows Drives R
11 - Clap Pull-Over Push
12 - Hop-Over Drivers
13 - Side Drop Burpees L
14 - Box Jugglers
15 - Side Drop Burpees R
16 - Side V Sprints L
17 - Pulse Hop Squat Backs
18 - Side V Sprints R
19 - Kneeling Row Hops
20 - Renegade Jacks
21 - S2S Squat Curls
22 - Weed Pullers
23 - Alt Lunge Curl Burpees
24 - S2S Hot Hand Tucks
25 - ISO Swing Kick Lunge L
26 - Inchworm Slams
27 - ISO Swing Kick Lunge R
28 - Shuffle Crawls L
29 - Mechanic Squats
30 - Shuffle Crawls R
31 - Suitcase Squats
32 - DB Pike-Backs
33 - Hi Wide Jugglers
34 - 3 Station Burpees
35 - Dual Hang Snatch
36 - F2S Power Pass Lunge L
37 - Gardener Tap Sprints
38 - F2S Power Pass Lunge R
39 - Tri-Switch Rows
40 - Hi-Low Donkey Hops
41 - Hammer Crunch Stands
42 - ISO Press Tuck Crunch L
43 - Side Hip Dips L
44 - ISO Press Tuck Crunch R
45 - Side Hip Dips R
46 - Shin Huggers
47 - Heavy Russian Twists
48 - High Heel Taps
49 - Rainbow Pass Holds

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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