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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Sprint Burpee Ladders
02 - DB Lunge Carrier Press
03 - Sprint Burpee Ladders
04 - DB Lunge Carrier Press
05 - Thigh Killer Crawls
06 - High Pull Curls
07 - Thigh Killer Crawls
08 - High Pull Curls
09 - Hustle Tap Hops L
10 - In& Out Liberty Swings L
11 - Hustle Tap Hops R
12 - In & Out Liberty Swings R
13 - 180 Hi-Low Climbers
14 - S2S Squat Curls
15 - 180 Hi-Low Climbers
16 - S2S Squat Curls
17 - Side Fly Sprints
18 - Man-Maker Lunges
19 - Side Fly Sprints
20 - Man-Maker Lunges
21 - Fugitive Sprints
22 - Half Whole Deadlifts
23 - Fugitive Sprints
24 - Half Whole Deadlifts
25 - 180 Hop-Over Burpees
26 - Rev Lunge Curls
27 - 180 Hop-Over Burpees
28 - Rev Lunge Curls
29 - Boomerang Sprints L
30 - Alt Clean Press
31 - Boomerang Sprints R
32 - Alt Clean Press
33 - Star Climbers
34 - Side Lunge Pick-ups L
35 - Star Climbers
36 - Side Lunge Pick-ups R
37 - Pike-Tap Sprints
38 - In & Out Goblet Squat Hops
39 - Pike-Tap Sprints
40 - In & Out Goblet Squat Hops
41 - Xs & Os
42 - Russian Twists
43 - Hip Dip Reachers L
44 - Sprinter Abs
45 - Hip Dip Reachers R
46 - NASCAR Drivers
47 - Cross Star Taps
48 - Bicycles
49 - Seated Bicycles

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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