Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 557

Workout Breakdown:

Warm-up:
01 - Dbl Alt Step Jacks
02 - Side Lunge Hops
03 - Quick Drop Squats
04 - Windmill Sweeps
05 - Beast Mode Threaders

Workout:
01 - Swing Switch Burpees
02 - Staggered Switch Press Lunge L
03 - RDL Side Lunge
04 - Staggered Switch Press Lunge R
05 - DB In & Out Step Ladders
06 - Switch Drop Jack Squats
07 - DB Ham Press Burpees
08 - S2S Front Squats
09 - Fake Switch Mowers L
10 - Clap Pull-Over Push-ups
11 - Fake Switch Mowers R
12 - Devil Press
13 - Halo Lunge Hops
14 - Switch Lunge Curls
15 - Pullover Lunges
16 - Side Drop Burpees L
17 - Toe Tap Swings
18 - Side Drop Burpees R
19 - Drop Squat Side Sprints
20 - S2S Step Curl Pours
21 - Back Fly Burpees
22 - Push-up Threaders
23 - Elevated Travel Climbers
24 - RDL Step-Backs
25 - DB Swing Slam Squats
26 - DB Assisted Rows L
27 - Low Plank Jack Push
28 - DB Assisted Rows R
29 - DB Burpee Step-Up Hops
30 - Turkish Get-Ups L
31 - Kneeling Row Hops
32 - Turkish Get-Ups R

FINISHER - F2B Devil Drop Squats

Cool-Down:
01 - Jefferson CARs
02 - Modified Sun Flow
03 - Half Cossack Threaders L
04 - Half Cossack Threaders R
05 - Glutes Stretch L
06 - Glutes Stretch R

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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