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Estimated Calories Burned:
389-769

Equipment Needed:
Dumbbells, Kettlebell, Plyo Box, Resistance Band, Mat, Sandbag

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Ladder Carriers
02 - Heavy KB Swings
03 - Slow Bulgarians L
04 - ISO Lift Burpees L
05 - Slow Bulgarians R
06 - ISO Lift Burpees R
07 - DB Deadlifts
08 - In & Out Carriers
09 - Switch Box Steps
10 - Side Back Lunge L
11 - Suitcase Lunges
12 - Side Back Lunge R
13 - Deadlift Squats
14 - Tri-Calves Killers
15 - 3-Way Carriers L
16 - Lateral Step Hops
17 - Liberty Swings L
18 - Low Curtsies
19 - Liberty Swings R
20 - DB Deadlifts
21 - Resistance Deadlifts
22 - 3-Way Carriers R
23 - Bullet Lunges
24 - ISO Balance Hams L
25 - Stack Hop Squats
26 - ISO Balance Hams R
27 - S2S Stack Squats
28 - Elevated DB Calves
29 - Typewriter Carriers
30 - Step-Up Knees L
31 - Side Lunge Curtsy L
32 - Step-Up Knees R
33 - Side Lunge Curtsy R
34 - Heavy KB Swings
35 - DB Deadlifts
36 - Carrier Squat Lunges
37 - F2B Stack Hop Squats
38 - S2S Step Swings
39 - Alt Rev Lunges
40 - Switch Step Squats
41 - Lateral KB Lunges
42 - Resistance Deadlifts
43 - Carrier Squats
44 - Side Lunge Switch
45 - Rev Pulse Lunges L
46 - Stack Pulse Squats
47 - Rev Pulse Lunges R
48 - Elevated DB Calves
49 - 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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