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Estimated Calories Burned:

Equipment Needed:
Plyo Box + Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Stork Jack Sprints
02 - 180 Hop-Over Burpees
03 - ISO Lunge Press
04 - ISO Plyo Hops L
05 - ISO Plyo Hops R
06 - Decline Pyramids
07 - Lawnmowers
08 - ISO Pistol Sit L
09 - ISO Pistol Sit R
10 - Row to Curls
11 - Switch Box Steps
12 - Clap Tuck Jump
13 - Overhead Press
14 - Traffic Directors
15 - Row to Fly
16 - DB Deadlifts
17 - Decline Lunge L
18 - Decline Thrust Push
19 - Decline Lunge R
20 - Plyo Prisoners
21 - Incline Bridges
22 - Sagat Tucks
23 - ISO Kick Dips
24 - Twist Kick Thrust
25 - Step-Up Knees L
26 - Step-Up Knees R
27 - ISO Tap Box Jumps
28 - Alt Arnold Press
29 - Wide Lawnmowers
30 - Twist Ab Push
31 - Cross-Body Curls
32 - Incline Climbers
33 - Tri-Back Flys
34 - Deadlift Squats
35 - S2S Shuffle Steps

Burnout!!!
MAX Box-Over Burpees

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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