Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 542

Workout Breakdown:

Warm-up

01 - High Knee Tap-Unders
02 - U-Squat Lunge Hops
03 - 1-2-3 Fast/Slow Push
04 - Half Whole Sprints L
05 - Rev Lunge Curl Press
06 - Half Whole Sprints R
07 - Hi-Low-Hi Squat Hops
08 - Lawn Press L
09 - Grabber Jacks
10 - Lawn Press R
11 - Swing Switch Burpees
12 - Staggered Pulse RDLs L
13 - Side Lunge Ab Twists L
14 - F2B Jack Sprints
15 - Staggered Pulse RDLs R
16 - Side Lunge Ab Twists R
17 - Frogger Push-ups
18 - Kneeling Row Hops
19 - 180 Switch Lunges
20 - Inchworm Hop-Overs
21 - Dbl High Pull Curls
22 - Halo Lunge Hops
23 - Relay Sprints
24 - HEAVY Kneeling Rows
25 - DB Pull-Overs
26 - Half Whole Tucks L
27 - Ladder Pulse RDLs
28 - Half Whole Tucks R
29 - F2B DB Swings
30 - 3 Station Drills

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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