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Estimated Calories Burned:
294-585

Equipment Needed:
Dumbbells, Jump Rope, KettlebellsOptional: Weighted Vest

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 8-15 Burpees
02 - Swing Squat Press
03 - MAX Push-ups
04 - Bulgarian Lunges
05 - 8-15 Burpees
06 - Swing Squat Press
07 - MAX Push-ups
08 - Bulgarian Lunges
09 - Jump Rope
10 - ISO Pull Burpees L
11 - Hungry Hippos
12 - Farmer Squats
13 - Jump Rope
14 - ISO Pull Burpees R
15 - Hungry Hippos
16 - Farmer Squats
17 - Hi-Low Swings
18 - High Pull Curls
19 - Halo Burpees
20 - Heavy Deadlifts
21 - Hi-Low Swings
22 - High Pull Curls
23 - Halo Burpees
24 - Heavy Deadlifts
25 - Jump Rope
26 - Lawn Fly Press L
27 - Ladder Push-ups
28 - Alt Lunge Squats
29 - Jump Rope
30 - Lawn Fly Press R
31 - Ladder Push-ups
32 - Alt Lunge Squats
33 - Drop Sprint Burpees
34 - Hamstring Press
35 - Accordions
36 - Stack Hop Squats
37 - Drop Sprint Burpees
38 - Hamstring Press
39 - Accordions
40 - Stack Hop Squats

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.