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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 - Jump Ropes
02 - In & Out Carrier
03 - Side Back Lunge L
04 - Switch Box Steps
05 - Side Back Lunge R
06 - Lateral Step Knees
07 - Rev Lunge Kicks L
08 - Stack Squat Hops
09 - Rev Lunge Kicks R
10 - Heavy KB Swings
11 - Resistance Deadlifts
12 - In & Out Skip Ropes
13 - ISO Lift Burpees L
14 - ISO DB Swings
15 - ISO Lifts Burpees R
16 - Elevated DB Calves
17 - In & Out Carriers
18 - Switch Box Squats
19 - ISO Balance Hams L
20 - Lateral Jump Step-Downs
21 - ISO Balance Hams R
22 - Bullet Lunges
23 - Butt Kick Ropes
24 - Side Back Carriers L
25 - High Curtsy Squats
26 - Side Back Carriers R
27 - Resistance Deadlifts
28 - Lateral Step-ups L
29 - Box Jump Step-Downs
30 - Lateral Step-ups R
31 - Pick-up Lunges
32 - S2S Goblet Squats
33 - High Knee Ropes
34 - Carrier Squat Lunges
35 - In & Out Liberty Swings L
36 - DB Deadlifts
37 - In & Out Liberty Swings R
38 - Switch Box Steps
39 - Elevated DB Calves
40 - Lateral Switch Steps
41 - Rev Pulse Lunges L
42 - Speed Ropes
43 - Rev Pulse Lunges R
44 - S2S Step Swings
45 - Suitcase Squats
46 - Booty Builders
47 - Goblet Sprints
48 - Resistance Deadlifts
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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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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