Estimated Calories Burned:
245-432

Equipment Needed:
Dumbbells

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Complex 01
01 - Dbl Press Thrusters
02 - Switch Drop Burpees
03 - Rev Pulse Drives L/R
04 - Back Fly Curls
05 - Negative Squat Hops

Complex 02
01 - ISO Snatch Curtsies L/R
02 - ISO Lift Burpees L/R
03 - Side Lunge Pulses
04 - DB Wide Squat Curls
05 - Alt RDL Crosses

Complex 03
01 - High Pull Curls
02 - 180 Pulse Squat Twists
03 - Bullet Lunges
04 - Lunge-More Switch
05 - Push-up Thrusts

Complex 04
01 - Halo Lunge Hops
02 - Alt Pull-Over Push
03 - Alt DB Snatch Drops
04 - In & Out Switch Drops L/R
05 - F2D Lunges L/R

Complex 05
01 - Booty Builder Carriers
02 - Half Whole Deadlifts
03 - Rev Lunge Curls
04 - Devil Press
05 - Cliffhangers

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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