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Estimated Calories Burned:
250-527

Equipment Needed:
Dumbbells, Kettlebells, Plyo Box, Wall, Resistance Bands

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - In & Out Carrier Squats
02 - L2R Balance Deadlifts
03 - Heavy KB Swings
04 - Side Lunge Curtsies L
05 - Bullet Lunges
06 - Side Lunge Curtsies R
07 - Resistance Deadlifts
08 - Switch Box Steps
09 - Step-up Knees L
10 - Lateral Step Hops
11 - Step-up Knees R
12 - Switch Step Squats
13 - DB Hip Thrusts
14 - Elevated DB Calves
15 - Suitcase Lunges
16 - Liberty Swings L
17 - 3-Way Squats
18 - Liberty Swings R
19 - Low Curtsies
20 - Heavy Deadlifts
21 - Resistance Deadlifts
22 - Lateral Step Hops
23 - Lateral Step-Ups L
24 - Elevated Balance Hams L
25 - Switch Box Steps
26 - Lateral Step-ups R
27 - Elevated Balance Hams R
28 - Heavy KB Swings
29 - Elevated DB Calves
30 - Stack Hop Ladders

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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