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Estimated Calories Burned:
389-769

Equipment Needed:
Dumbbells, Kettlebell, Plyo Box, Resistance Band, Mat, Wall

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Carrier Squats
02 - Heavy KB Swings
03 - 3-Way Lunges L
04 - Switch Box Steps
05 - 3-Way Lunges R
06 - Lateral Switch Steps
07 - S2S Step Swings
08 - ISO Balance Hams L
09 - Squat Calves Raises
10 - ISO Balance Hams R
11 - Resistance Deadlifts
12 - Elevated DB Calves
13 - In & Out Carriers
14 - ISO Lift Burpees L
15 - Step-Up Knees L
16 - ISO Lift Burpees R
17 - Step-Up Knees R
18 - Heavy Deadlifts
19 - Side Back Carriers L
20 - In & Out Liberty Swings L
21 - Side Back Carriers R
22 - In & Out Liberty Swings R
23 - Hip Thrusts
24 - Elevated DB Calves
25 - Ladder Carriers
26 - Heavy KB Swings
27 - Switch Box STeps
28 - Lateral Step-Ups L
29 - Lateral Switch Steps
30 - Lateral Step-Ups R
31 - S2S Stack Squats
32 - Bullet Lunges
33 - Heavy Deadlifts
34 - Overhead Swing Stacks
35 - Resistance Deadlifts
36 - Elevated DB Calves
37 - Carrier Squat Lunges
38 - Lateral Lunges L
39 - High Curtsy Squats
40 - Lateral Lunges R
41 - Cross-Over Step-Ups L
42 - Box Jump Step-Downs
43 - Cross-Over Step-Ups R
44 - Rev Pulse Lunges L
45 - L2R KB Swings
46 - Rev Pulse Lunges R
47 - Hip Thrusts
48 - Elevated DB Calves
49 - 1-2-3 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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