Estimated Calories Burned:
227-452

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - 30 - 180 High Knee Tap-Unders
02 - 60 - DB Clusters
03 - 30 - Drive Kick Drive Side Knees L
04 - 60 - Rev Lunge Curls
05 - 30 - Drive Kick Drive Side Knees R
06 - 60 - Clockwork Push-ups
07 - 30 - High Knee Hot Hands
08 - 60 - Side Drop Burpees L
09 - 30 - Half Whole Sprints L
10 - 60 - Side Drop Burpees R
11 - 30 - Half Whole Sprints R
12 - 60 - DB Pike-Back Push-ups
13 - 30 - Click Heel Hop Squats
14 - 60 - DB Hip Thrusts
15 - 30 - ISO DB Swings
16 - 60 - L2R ISO Dbl Deadlifts
17 - 30 - Sphinx Clap Push-ups
18 - 60 - DB Chest Press
19 - 30 - Jack In the Box Squats
20 - 60 - 180 Pulse Twist Squats
21 - 30 - S2S Ickey Sprints
22 - 60 - Kneeling Row Hops
23 - 30 - Plyo Heismans
24 - 60 - Overhead Stack Squats
25 - 30 - Hungry Hippos
26 - 60 - Rev Pulse Lunges
27 - 30 - Box Jugglers
28 - 60 - Back Fly Deadlifts
29 - 30 - F2B Jack Sprints
30 - 60 - Man-Makers

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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