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Estimated Calories Burned:
347-699

Equipment Needed:
Dumbbells + Kettlebells (Optional)

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 180 Hook March
02 - Downward Geckos
03 - Luggage Lunges
04 - Alt Tap Ab Twists
05 - Split Kick Push
06 - D-Lift Press
07 - S2S Swing Steps
08 - Inchworm Kick-outs
09 - ISO Sprinter Lunges L
10 - Handcuff Push-ups
11 - ISO Sprinter Lunges R
12 - S2S Squat Curls
13 - Mt. Kickers
14 - Seatbelt Swings L
15 - Tri-Knee Combo
16 - Seatbelt Swings R
17 - Back Clap Abs
18 - S2S Plank Thrusts
19 - Liberty Swings L
20 - Side Lunge Pulls L
21 - Liberty Swings R
22 - Side Lunge Pulls R
23 - UPS Burpees
24 - Side Knee Strikes
25 - Plank Row Flys L
26 - S2S Squat Pulse Steps
27 - Plank Row Flys R
28 - Shoulder Swing Squats
29 - Cheerleaders
30 - S2S Shuffle Burpees
31 - Rev Tabletop Press L
32 - Hi-Low Jack Taps
33 - Rev Tabletop Press R
34 - Uppercut Knees
35 - Dead-man Push-ups
36 - Alt Dbl Curl Hammers
37 - ISO DB Swings
38 - DB Squat Knees
39 - Stacked Foot Push-ups
40 - S2S Heisman Kicks
41 - F2B Crab Reachers
42 - 3-Way Lunges L
43 - Tri-Back Flys
44 - 3-Way Lunges R
45 - Lawn Mores L
46 - Pike-Tap Knees
47 - Lawn Mores R
48 - S2S Tire Steps
49 - F2B Farmer 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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