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Estimated Calories Burned:
234-503

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - Infinity Curl Press
03 - Kneeling Row Hops
04 - Side Shift Hops
05 - Rev Pulse Lunges
06 - Sumo Deadlifts
07 - 1-2 Double Crunch
08 - Russian Twists
09 - Behind the Back Pass
10 - ISO Clean Press
11 - Elevated Push-Jacks
12 - Side-Step Curls
13 - Side Lunge Knee Holds L
14 - Switch Drop Squats
15 - Side Lunge Knee Holds L
16 - Shin Huggers
17 - Seated Rainbow Thrusts
18 - Sprinter Abs
19 - Renegade Push-ups
20 - Around the Worlds
21 - Back Fly Deadlifts
22 - Suitcase Lunges
23 - L2R Heavy Lunge Pass
24 - Heavy DB Bridge
25 - Xs & Os
26 - Hi-Low V-Throughs
27 - Halo Hollow Holds
28 - Kneeling Open Close Press
29 - Stack Squat Hops
30 - Rainbow Pass Holds

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.