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Estimated Calories Burned:
389-769

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

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Jump Ropes
02 - Alt Builder Squats
03 - Side Back Carriers L
04 - Heavy KB Swings
05 - Side Back Carriers R
06 - Lateral Switch Steps
07 - Step-Up Knees L
08 - Lateral Switch Steps
09 - Step-Up Knees R
10 - Elevated DB Calves
11 - Jump Ropes
12 - Ladder Carriers
13 - Slow Bulgarians L
14 - Suitcase Squats
15 - Slow Bulgarians R
16 - Heavy Deadlifts
17 - Switch Box Steps
18 - Resistance Deadlifts
19 - High Curtsy Squats
20 - Calves Killers
21 - Jump Ropes
22 - In & Out Carriers
23 - ISO Lift Burpees L
24 - Lumberjack Lunges
25 - ISO Lift Burpees R
26 - ISO KB Swings
27 - Lateral Step-ups L
28 - Lateral Step-ups R
29 - Hip Thrusts
30 - Elevated DB Calves
31 - Jump Ropes
32 - Carrier Squat Lunges
33 - ISO Balance Hams L
34 - Side Back Carriers L
35 - ISO Balance Hams R
36 - Side Back Carriers R
37 - Overhead Swing Stacks
38 - Resistance Deadlifts
39 - Booty Builders
40 - Calves Killers
41 - Jump Ropes
42 - Curtsy Carriers
43 - Switch Box Steps
44 - Side Hop Step Downs
45 - Lateral Switch Steps
46 - Rev Pulse Lunges L
47 - Deadlift Squats
48 - Rev Pulse Lunges R
49 - Squat Swing Press

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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