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Estimated Calories Burned:
306-642

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 180 Burpees
02 - Rev Pulse Lunge L
03 - T-Jugglers
04 - Rev Pulse Lunge R
05 - Clap Tap Push
06 - Fake Lunge Press L
07 - Donkey High Knees
08 - Fake Lunge Press R
09 - Alt Side Knees
10 - Remix Squats
11 - Criss-Cross Tucks
12 - ISO Renegades L
13 - Sagat Sprints
14 - ISO Renegades R
15 - Mt Climbers
16 - Lawnmower Press L
17 - Burst Worms
18 - Lawnmower Press R
19 - Money Grabbers
20 - Skater Swings
21 - Side Heel Taps L
22 - Hop Over Burpees
23 - Side Heel Taps R
24 - F2B Curl Hops
25 - 180 Heismans
26 - Threader Push-ups L
27 - 180 Switch Lunges L
28 - Threader Push-ups R
29 - 180 Switch Lunges R
30 - Pick-up Lunges
31 - Tri-Step Burpees
32 - Plank Kickbacks L
33 - Tri-Jab Tucks
34 - Plank Kickbacks R
35 - Power Sprints
36 - Side Lunge Switch
37 - Strugglers
38 - S2S Squat Curls
39 - Downward Geckos L
40 - Side Lunge Press L
41 - Downward Geckos R
42 - Side Lunge Press R
43 - In & Out Sprints
44 - Shuffle Squats
45 - Dive-Bomber Hops
46 - Lawnmowers L
47 - 180 Knee Sprints
48 - Lawnmowers R
49 - Stork Sprints
50 - T-Squat Hops
51 - Uppercut Hops
52 - Diamond Swings
53 - Bullet Kicks L
54 - Snatch Squat Press L
55 - Bullet Kicks R
56 - Snatch Squat Press R
57 - Tri-Knee Combo
58 - Deadlift Squats
59 - S2S Push-ups
60 - Wide Lawnmowers L
61 - Majesty Squats
62 - Wide Lawnmowers R
63 - Sprinter Drill
64 - Pick-up Press
65 - Plank Jacks
66 - Alt Back Flys
67 - Low Squat Burpees
68 - ISO Renegades L
69 - Wide Jugglers
70 - ISO Renegades R
71 - Back Clap Sprints
72 - ISO DB Swings
73 - Hungry Hippos
74 - Side Back Lunges L
75 - Cowabunga Squats
76 - Side Back Lunges R
77 - ISO Sprint Hops L
78 - Balance D-Lift Press L
79 - ISO Sprint Hops R
80 - Balance D-Lift Press R
81 - Free-Throw Burpees
82 - Plank Row Flys L
83 - Brisk Jugglers
84 - Plank Row Flys R
85 - FWD Knee Thrusts L
86 - Alt Switch Lunges
87 - FWD Knee Thrusts R
88 - Pick-up Squats
89 - Accordions
90 - Bullet Lunges
91 - Plyo Heismans
92 - Halo Burpees
93 - Toe Tap Kicks L
94 - Squat Curl Hops
95 - Toe Tap Kicks R
96 - Traffic Directors
97 - Plane Signal Sprints
98 - Twist Press Push L
99 - High-Low Tuck Burpees
100 - Twist Press Push R

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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