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Estimated Calories Burned:
306-642

Equipment Needed:
Dumbbells

Level:
Advanced-EXTREME

Workout Breakdown:

01 - Burpees
02 - Side Lunge Switch
03 - Agility Sprints
04 - ISO Renegades L
05 - Hurdles Sprint
06 - ISO Renegades R
07 - Sagat Sprints
08 - 180 Switch Lunges L
09 - Curl Hop Squats
10 - 180 Switch Lunges R
11 - S2S Push-ups
12 - Lawn Press L
13 - Dbl Jack Jabs
14 - Lawn Press R
15 - Tri-Climb Hops
16 - Pick-up Squats
17 - ISO Pull Burpees L
18 - Side Swipe Sprints
19 - ISO Pull Burpees R
20 - Mountain Climbers
21 - S2S Squat Curls
22 - Deadlift Squats
23 - Pike Knee-ups L
24 - Alt Back Flys
25 - Pike Knee-ups R
26 - Curly Flys
27 - Back Clap Sprints
28 - Hop-Over Burpees
29 - Signal Sprints
30 - Traffic Directors
31 - Pike-Tap Push
32 - Lawnmowers L
33 - Fender Benders
34 - Lawnmowers R
35 - Jugglers
36 - Bullet Kicks L
37 - Plank Row Flys L
38 - Bullet Kicks R
39 - Plank Row Flys R
40 - Curtsy Squats
41 - Halo Burpees
42 - Back Flys
43 - Grounded Worms
44 - Rev Pulse Lunge L
45 - Tri-Jab Tucks
46 - Rev Pulse Lunge R
47 - Sagat Burpees
48 - Seatbelt Swings L
49 - Stork Taps
50 - Seatbelt Swings R
51 - Criss-Cross Tucks
52 - Gravedigger Squats
53 - Free Throw Burpees
54 - Fake Lunge Press L
55 - In & Out Sprints
56 - Fake Lunge Press R
57 - Pike-Tap Push-ups
58 - 3-Way Lunges L
59 - Side Jab Squats
60 - 3-Way Lunges R
61 - Tri-Knee Combo
62 - Dive-Bomber Hops
63 - High Pull Curls
64 - Wide Lawnmowers L
65 - 180 Knee Sprints
66 - Wide Lawnmowers R
67 - Heel Tap Jacks
68 - Diamond Swings
69 - Hit & Runs
70 - Push-up Thrusts
71 - S2S Hurdles
72 - TYAs
73 - Cowabunga Squats
74 - Plyo Squat Press L
75 - Step Burpees
76 - Plyo Squat Press R
77 - Accordions
78 - Tri-Fly Sprints
79 - Skater Swings
80 - Donkey Sprints
81 - Side Back Lunge L
82 - DB Deadlifts
83 - Side Back Lunge R
84 - ISO Tap Sprints
85 - Pike Knee Jacks
86 - ISO Quick Curls L
87 - Squat Ab Burpees
88 - ISO Quick Curls R
89 - Gravity Squats
90 - Toe Tap Kicks L
91 - Balanced D-Lift L
92 - Toe Tap Kicks R
93 - Balanced D-Lift R
94 - Plyo Heismans
95 - Alt Curls
96 - Standing Abs Twists
97 - Bulgarian Lunge L
98 - Clap-Kick Push
99 - Bulgarian Lunge R
100 - High-Low Tuck 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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