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Estimated Calories Burned:
250-527

Equipment Needed:
Dumbbells, Sand Bag, Plyo Box, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Switch Box Steps
02 - L2R Sandbag Squats
03 - Lateral Box Steps
04 - Heavy DB Swings
05 - Trinity Squat Lunges L
06 - ISO Box Drivers L
07 - Sumo Deadlifts
08 - Trinity Squat Lunges R
09 - ISO Box Drivers R
10 - DB Hip Thrusts
11 - Elevated Calves
12 - Shift Hop Stacks
13 - Sandbag Curtsies
14 - Heavy Side Lunge Passes
15 - Low Sandbag Curtsies
16 - Heavy DB Deadlifts
17 - Switch Box Steps (Weighted)
18 - ISO Lift Burpees L
19 - Lateral Box Steps (Weighted)
20 - ISO Lift Burpees R
21 - Switch Grab Squats
22 - Explosive Box Squats
23 - DB Hip Thrusts
24 - Elevated Calves
25 - Hi-Low Goblet Squats
26 - Rev Pulse Lunges L
27 - ISO Balance Hams L
28 - Rev Pulse Lunges R
29 - ISO Balance Hams R
30 - Sandbag Stack Hops

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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