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Estimated Calories Burned:
389-769

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

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - In & Out Carriers
02 - Heavy DB Swings
03 - Squat Wide Side Carries L
04 - Switch Box Steps
05 - Squat Wide Side Carries R
06 - Lateral Switch Steps
07 - Resistance Deadlifts
08 - Jump Ropes
09 - Suitcase Squats
10 - Side Lunge Knees L
11 - ISO Lift Burpees L
12 - Elevated Calves Raises
13 - Side Lunge Knees R
14 - ISO Lift Burpees R
15 - Heavy DB Deadlifts
16 - Jump Ropes
17 - Stack Hop Squats
18 - Step-up Knees L
19 - Lateral Switch Steps
20 - Step-up Knees R
21 - Booty Builders
22 - DB Glutes Bridges
23 - Resistance Deadlifts
24 - In & Out Liberty Swings L
25 - Bullet Lunges
26 - In & Out Liberty Swings R
27 - Jump Ropes
28 - Elevated Calves Raises
29 - In & Out Carriers
30 - Switch Box Steps
31 - ISO Balance Hams L
32 - Hove Squat Box Hops
33 - ISO Balance Hams R
34 - Side Lunge Pick-ups L
35 - Rev Pulse Lunges
36 - Side Lunge Pick-ups R
37 - DB Glutes Bridges
38 - Jump Ropes
39 - 3-Way Carrier Lunges L
40 - Lateral Step-ups L
41 - F2B DB Swing Walks
42 - 3-Way Carrier Lunges R
43 - Lateral Step-ups R
44 - 180 DB Switch Lunges
45 - Heavy Side Lunge Pass
46 - Elevated Calves Raises
47 - L2R Squat Pulse Twists
48 - Jump Ropes
49 - Heavy Wall Sits

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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