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Estimated Calories Burned:

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Drill
02 - S2S Renegades
03 - Jab Tuck Storks
04 - Pick-up Twists
05 - Booty Builders
06 - Tri-Knee Combo
07 - Jack-5 Burpees
08 - Alt Cross Curls
09 - ISO Tap Sprints
10 - Halo Burpees
11 - 180 Hook Sprints
12 - Bullet Lunges
13 - Plyo Heismans
14 - Clap-Kick Push
15 - Kick-Back Flys
16 - Donkey Lunges
17 - S2S Stack Squats
18 - Back Clap Sprints
19 - Box Push-ups
20 - ISO Arnolds
21 - Majesty Squats
22 - Standing Ab Twists
23 - Deadlift Squats
24 - Scramble Jacks
25 - Speed Jugglers
26 - Cheerleaders
27 - Jack Press Sprints
28 - Diamond Swings

Burnout!!! - Shuffle Clap Tucks

01 - Xs & Os
02 - Up-N-Overs
03 - Bicycle Crunch
04 - Crunch Punches
05 - Bicycle Passes
06 - Alt Toe Taps
07 - Deadman Crunches
08 - QWOP Crunches

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.