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Estimated Calories Burned:
347-699

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Squat Ab Burpees
02 - Luggage Lunges
03 - Ladder Push-ups
04 - S2S Squat Curls
05 - Tri-Jab Knees
06 - Lawn Press L
07 - Step Kick Burpees
08 - Lawn Press R
09 - F2B Pulse Walks
10 - Low Curtsy Squats
11 - S2S Push Thrusts
12 - Alt Curls
13 - Mt. Kickers
14 - Halo Burpees
15 - Eagle Squat Knees
16 - S2S Swing Steps
17 - Muay Thai Push-ups
18 - Seatbelt Swings L
19 - Tri-Knee Combo
20 - Seatbelt Swings R
21 - ISO Sprinter Lunges L
22 - Side Lunge Push L
23 - ISO Sprinter Lunges R
24 - Side Lunge Push R
25 - Side Knee March
26 - Lawnmowers
27 - Pike-Tap Knees
28 - Shoulder Swing Press
29 - Free Throw Burpees
30 - Side Back Lunge L
31 - Stacked Foot Push-ups
32 - Side Back Lunge R
33 - Back Fist March
34 - ISO DB Swings
35 - V-Worms
36 - High Pull Curls
37 - Agility March
38 - Alt Deadlifts
39 - Quick Knee Geckos
40 - 1-2 Double Tuck Crunch
41 - Pot Stirs
42 - Alt Toe Taps
43 - Side Hip Dips L
44 - Crunch Punches
45 - Side Hip Dips R
46 - Full Crunches
47 - Sprinter Abs
48 - Hi-Low V-Crunches
49 - Scissor Heel Taps

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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