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Estimated Calories Burned:
347-699

Equipment Needed:
Dumbbells, Kettlebells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Step Kick Burpees
02 - Heavy KB Swings
03 - Side Lunge Push L
04 - ISO Sprinter Lunges L
05 - Liberty Swings L
06 - Step Kick Burpees
07 - Heavy KB Swings
08 - Side Lunge Push R
09 - ISO Sprinter Lunges R
10 - Liberty Swings R
11 - Trinity Push-ups
12 - Agility March
13 - Luggage Lunges
14 - Mountain Kickers
15 - S2S Swing Steps
16 - Trinity Push-ups
17 - Agility March
18 - Luggage Lunges
19 - Mountain Kickers
20 - S2S Swing Steps
21 - KB Squat Crawls
22 - Speed March Knees
23 - ISO Lunge Press L
24 - ISO Dive-Bombers R
25 - Back Fly Press
26 - KB Squat Crawls
27 - Speed March Knees
28 - ISO Lunge Press R
29 - ISO Dive-Bombers R
30 - Back Fly Press
31 - Toe Tap Kicks L
32 - DB Squat Knees
33 - Pike-Tap Knees
34 - Seatbelt Swings L
35 - Side Low Geckos L
36 - Toe Tap Kicks R
37 - DB Squat Knees
38 - Pike-Tap Knees
39 - Seatbelt Swings R
40 - Side Low Geckos R
41 - 1-2-Double Tuck Crunch
42 - 12 to 3 Full Crunch
43 - Scissor Heel Taps
44 - Side Hip Dips L
45 - Sprinter Abs
46 - Side Hip Dips R
47 - Full Crunch Press
48 - Hammer Crunch
49 - 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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