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Estimated Calories Burned:
347-699

Equipment Needed:
Dumbbells + Mat + Sandbag

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - In & Out Carrier Squats L
02 - Table Twist Row Press L
03 - In & Out Carrier Squats R
04 - Table Twist Row Press R
05 - Side Lunge Knee Holds L
06 - Dual Hang Snatch
07 - Side Lunge Knee Holds R
08 - Sumo DB Deadlifts
09 - Rev Lunge Curls
10 - Back Fly Push Press
11 - Booty Carriers
12 - DB Glutes Bridge
13 - Kneeling Rows
14 - Kneeling Glutes Bridge
15 - Mechanic Squat Press
16 - Dbl Lawn-Switchers
17 - F2B DB Crawls
18 - In & Out Coil Curls
19 - Dbl Curl Stacks
20 - Heavy Side Lunge Pass
21 - DB Pulse Swing Kicks L
22 - Shoulder Swing Twists L
23 - DB Pulse Swing Kicks R
24 - Shoulder Swing Twists R
25 - S2S Goblet Carriers
26 - DB Glutes Bridge
27 - Kneeling Rows
28 - Kneeling Glutes Bridges
29 - Wide Curl Squat Press
30 - L2R Plank Threaders
31 - Side Lunge Curtsies L
32 - Dbl Swing Press
33 - Side Lunge Curtsies R
34 - DB Deadlifts
35 - T-Crawls
36 - L2R Twist Squats
37 - Switch Row Twist Press
38 - DB Glutes Bridge
39 - Kneeling Rows
40 - Squat Lunge Carriers
41 - Sprinter Abs
42 - Twist Knee Kick-Backs L
43 - Behind the Back Pass
44 - Twist Knee Kick-Backs R
45 - Bicycles
46 - Side Star Crunch L
47 - Rev Crunch
48 - Side Star Crunch R
49 - Horizon Pass Abs

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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