Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 851

Workout Breakdown:

Warm-up

Complex 01 (2x):
01 - In & Out Liberty Swings L/R
02 - Swing Switch Burpees
03 - Side Step Curls
04 - Negative Squat Hops
05 - Elevated Push Climbers

Complex 02 (2x):
06 - DB Swing Squats
07 - Strike Down Press L/R
08 - Side Lunge Drives L/R
09 - Clap Pull-Over Push-ups
10 - Kneeling Row Hops

Complex 03 (2x):
11 - W-Curl Rev Lunges
12 - 180 Sumo Pulse Squats
13 - Assisted Hover Rows L/R
14 - Devil Press Step-Ups
15 - Detonation Push-ups

Complex 04 (2x):
16 - Dbl Press Thrusters
17 - Side Drop Burpees L/R
18 - Back Fly Curls
19 - In & Out Squat Drop Hops
20 - RDL Step-Backs

Complex 05 (2x):
21 - ISO Lift Burpees L/R
22 - Side Lunge Passes
23 - S2S Squat Curls
24 - Dbl Pike-Back Push-ups
25 - DB Pull-Overs

Complex 06 (2x):
26 - Hop-Over Burpees
27 - Balance Ham Press L/R
28 - Bullet Lunges
29 - ISO DB Swings
30 - Pulse-up Push-ups

Complex 07 (2x):
31 - High Pull Curls
32 - Alt DB Floor Snatch
33 - Back Fly RDLs
34 - Switch Lunge Curls
35 - DB Burpee Stands

Complex 08 (2x):
36 - RDL Pulse Press
37 - Halo Lunge Hops
38 - Alt Rev Lunge Swings
39 - Lawn MORES L/R
40 - Dbl Push Curl Burpees

Abs:
01 - Xs & Os
02 - Power Press Pulse Crunch
03 - Bicycle Passes
04 - Hip Dip Reachers L
05 - Extended Jackknives
06 - Hip Dip Reachers R
07 - Russian Twists
08 - Wide Arm Flutters

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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