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Estimated Calories Burned:
294-585

Equipment Needed:
Dumbbells + Jump Rope

Level:
Extreme

Workout Breakdown:

20 Exercises in AB/AB Format

Warm-up

01 - 12 Burpees
02 - 10 Renegade Flys L
03 - 12 Burpees
04 - 10 Renegade Flys R
05 - 50 High Knee Ropes
06 - 10 Low Snatch Squats L
07 - 50 High Knee Ropes
08 - 10 Low Snatch Squats R
09 - 25 ISO Quick Curls L
10 - 6 Ladder Push-ups
11 - 25 ISO Quick Curls R
12 - 6 Ladder Push-ups
13 - 5 Gravity Jacks
14 - 8 Suitcase Lunges
15 - 5 Gravity Jacks
16 - 8 Suitcase Lunges
17 - 10 Hiker Ropes
18 - 4 TY Kick-Backs
19 - 10 Hiker Ropes
20 - 4 TY Kick-Backs
21 - 8 Star Twist Burpees
22 - 10 Lawn Mores L
23 - 8 Star Twist Burpees
24 - 10 Lawn Mores R
25 - 8 Scramble Jacks
26 - 10 Lateral Lunge Swings
27 - 8 Scramble Jacks
28 - 10 Lateral Lunge Swings
29 - 60 Boxer Ropes
30 - 10 Wild Thing Push-ups
31 - 60 Boxer Ropes
32 - 10 Wild Thing Push-ups
33 - 8 Majesty Squats
34 - 30 Calf Raise Shrugs
35 - 8 Majesty Squats
36 - 30 Calf Raise Shrugs
37 - 8 Brisk Jugglers
38 - Wide Arm Plank
39 - 8 Brisk Jugglers
40 - Wide Arm Plank

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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