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Estimated Calories Burned:
371-738

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Complex 01:
01 - Stork Tap Drives
02 - ISO Lift Burpees
03 - Side Goblet Hops
04 - Clap Pull-Over Push
05 - ISO DB Swings

Complex 02:
06 - Mt. Kickers
07 - Curl Open Press
08 - Bullet Lunges
09 - Hop-Over Burpees
10 - Half Whole Deadlifts

Complex 03:
11 - Wide Peddle Burpees
12 - Switch Drop Squats
13 - Heavy Side Lunge Pass
14 - Close Squeeze Push-ups
15 - Tri-Fly Sprints

Complex 04:
16 - Hi-Low Burpee Jacks
17 - Rev Lunge Curls
18 - L2R Squat Twists
19 - Mousetrap Push-ups
20 - Back Fly Deadlifts

Complex 05:
21 - Mechanic Squats
22 - Jump the Broom
23 - Halo Lunge Hops
24 - Renegade Push
25 - Mountain Climbers

Complex 06:
26 - Wide Curl Press
27 - Booty Builders
28 - Sprinter Drills
29 - Kneeling Row Hops
30 - Frogger Jack Planks

Complex 07:
31 - Infinity Curl Press
32 - Typewriter Squats
33 - In & Out Narrow Squats
34 - Tri-Switch Rows
35 - Tri-Climb Hops

Abs:
01 - Xs & Os
02 - ISO Press-Ups L
03 - DB Bike Passes
04 - ISO Press-Ups R
05 - Side Hip Dips L
06 - Russian Twists
07 - Side Hip Dips R
08 - Genie Pulses
09 - 1-2-Double Tuck Crunch

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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