Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 545
Workout Breakdown:
Warm-up
01 - Devil Press
02 - Pulse Lunge Swing Kicks L
03 - Devil Press
04 - Pulse Lunge Swing Kicks R
05 - Stack Hop Squats
06 - Kneeling Row Hops
07 - Stack Hop Squats
08 - Kneeling Row Hops
09 - Seated Rainbow Tucks
10 - DB Extended Jackknives
11 - Seated Rainbow Tucks
12 - DB Extended Jackknives
13 - Side Lunge Press Drives L
14 - Alt RDL Crosses
15 - Side Lunge Press Drives R
16 - Alt RDL Crosses
17 - DB Assisted Rows L
18 - Clap Pull-Over Push-ups
19 - DB Assisted Rows R
20 - Clap Pull-Over Push-ups
21 - ISO Bicycles L
22 - Half Kneel Cross Cleans L
23 - ISO Bicycles R
24 - Half Kneel Cross Cleans R
25 - Side Drop Burpees L
26 - RDL Pulse Press
27 - Side Drop Burpees R
28 - RDL Pulse Press
29 - F2B Pick-up Squat Hops
30 - Dive-Bomber Hops
31 - F2B Pick-up Squat Hops
32 - Dive-Bomber 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.
This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
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.
If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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