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Estimated Calories Burned:
528-873

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Rolling Burpees
02 - Pick-up Lunges
03 - ISO Renegades (L)
04 - Rev. Lunge Curls
05 - ISO Renegades (R)
06 - Hurdle Sprints
07 - Side Knee Climbers
08 - Diamond Swings
09 - ISO Divers
10 - Lilly Frogs
11 - Mt. Kickers
12 - Tri-Switches
13 - Plyo Skaters
14 - Jab Squat Kicks
15 - Lawnmowers
16 - ISO-Hold Curls
17 - Alt. Curls
18 - Kicky Ricardos
19 - S2S Jab Sprints
20 - Gravity Tucks
21 - Tri-Back Flys
22 - Stork Sprints
23 - ISO Squat Lunge (L)
24 - ISO Squat Lunge (R)
25 - WALLLLLKERS
26 - Tri-Fly Sprints
27 - Traffic Directors
28 - Long Squat Burpees
29 - Tri-Climb Hops
30 - Box Jugglers
31 - Football Shuffle
32 - S2S Pike-Taps
33 - Switch Back Flys
34 - Alt Back Flys
35 - Andy Dufresnes
36 - Rev Lunge Kicks
37 - Cowabunga Squats
38 - Criss-Cross Tucks
39 - Arnold Lunges
40 - Gecko Sprints
41 - Climber Claps
42 - In & Out Curls
43 - Cross-Body Curls
44 - Love Taps
45 - 180 Knee Sprints
46 - Toe Tap Kicks
47 - Goblet Kicks
48 - Stacker Thrust
49 - Arnold Press
50 - Surfer Burpees
51 - Jumping Jabs
52 - Wide Lawnmowers
53 - Stack Foot Push
54 - Dbl Squat Kicks
55 - Cheerleaders
56 - Floor Jack Push
57 - Spartan Squats
58 - Goblet Stacks
59 - Speed Jugglers

Burnout - Dumbbell Gauntlet

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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