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Estimated Calories Burned:
250-527

Equipment Needed:
Dumbbells, Kettlebells, Plyo Box, Resistance Bands

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Heavy DB Swings
02 - ISO Lift Burpees L
03 - Side Lunge Curtsies L
04 - ISO Lift Burpees R
05 - Side Lunge Curtsies R
06 - Switch Box Steps
07 - Lateral Step-Ups L
08 - Switch Box Steps
09 - Lateral Step-Ups R
10 - Resistance Deadlifts
11 - Liberty Swings L
12 - Suitcase Lunges
13 - Liberty Swings R
14 - DB Deadlifts
15 - Tri-Calves Killers
16 - Lateral Step Hops
17 - Step-Up Knees L
18 - Lateral Step Hops
19 - Step-Up Knees R
20 - Resistance Deadlifts
21 - ISO Balance Hams L
22 - Rev Pulse Lunges
23 - ISO Balance Hams R
24 - 1-2-3 Squats
25 - Tri-Calves Killers
26 - Lateral Switch Steps
27 - Side Hop Step-Downs
28 - Lateral Switch Steps
29 - DB Hip Thrusts
30 - Resistance Deadlifts

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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