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Estimated Calories Burned:
286-597

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Jump Ropes
02 - S2S Heismans
03 - Jumping Jacks
04 - Hiker Sprints
05 - Double Hop Storks
06 - Alt Lunge Squats
07 - 360 Spin Burpees
08 - In & Out Sprints
09 - ISO DB Snatch L
10 - ISO Renegades L
11 - ISO DB Snatch R
12 - ISO Renegades R
13 - Plane Signal Sprints
14 - Bullet Kicks L
15 - Bullet Kicks R
16 - Skater Swings
17 - Donkey High Knees
18 - Plyo Prisoners
19 - 180 Switch Lunges L
20 - 180 Push-ups L
21 - 180 Switch Lunges R
22 - 180 Push-ups R
23 - Tri-Knee Combo
24 - Mad-Man Taps
25 - Shuffle Squat Burpees
26 - Donkey Frogs
27 - Fake Lunge Press L
28 - Alt Back Flys
29 - Fake Lunge Press R
30 - Rapid Rows
31 - Plyo Knee Hops L
32 - Switch Kicks
33 - Plyo Knee Hops R
34 - Floor Switch Kicks
35 - Speed Bag Knees
36 - Halo Burpees
37 - Quick Curl Hops
38 - Pick-Up Squats
39 - Squat Hop Curl
40 - Plank Jacks
41 - Pike Push-ups
42 - Tri-Jab Tucks
43 - Diamond Swings
44 - Brisk Jugglers
45 - Pike Knee-Ups L
46 - Pike Knee-Ups R
47 - Jumping Jabs
48 - Hop Over Burpees
49 - F2B Switch Lunges
50 - Squat Twist Press
51 - Clap Kick Push-ups
52 - Agility Sprints
53 - Seppeku Jumps
54 - 180 Burpees
55 - ISO Sprint Hops L
56 - ISO Sprint Hops R
57 - Traffic Directors
58 - Tri-Fly Sprints
59 - Relay Taps
60 - S2S Squat Curls
61 - Scramble Jacks
62 - In & Out Tucks
63 - Mountain Climbers
64 - Twist Press Push L
65 - Twist Press Push R
66 - Free Throw Burpees
67 - Full Back Flys
68 - Side Lunge Hop L
69 - Side Lunge Hop R
70 - Pick-Up Press
71 - Hit & Run Sprints
72 - Push-up Thrusts
73 - Plank Kickbacks L
74 - Plank Kickbacks R
75 - Black Clap Sprints
76 - 3-Way DB Squats
77 - Low Squat Burpees
78 - Press Jacks
79 - Lawnmower Press L
80 - Lawnmower Press R
81 - Juggler Ab Twists
82 - Power Punches
83 - Alt Plyo Climbers
84 - Wood Chops L
85 - Wood Chops R
86 - Sagat Sprints
87 - Curtsy Kicks L
88 - Curtsy Kicks R
89 - 180 Renegades
90 - Alt Traffic Raises
91 - Stork Taps
92 - Mountain Kickers
93 - Elevator Squats
94 - Ballerina Burpees
95 - Cheerleaders
96 - Alt Switch Lunges
97 - Alt Side Knees
98 - Dive-Bombers
99 - Tire Sprints
100 - Tri-Tuck Burpees

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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