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Estimated Calories Burned:
589-1189

Equipment Needed:
Dumbbells

Level:
Extreme

Workout Breakdown:

Warm-up

01 - In & Out Climbers
02 - Low Curl Press
03 - Stacked Foot Push
04 - Halo Swings
05 - Rev Tap Jack Burpees
06 - Suitcase Lunges
07 - 180 Inchworms

15 - Side Lunge Switch
16 - Scramble Jacks
17 - Curl Hop Squats
18 - Suicide Bombers
19 - ISO Quick Curls
20 - Fugitive Squats
21 - Lawnmower Press

29 - Star Twist Burpees
30 - Liberty Swings
31 - Gravity Jacks
32 - Renegade Flys
33 - F2B Curtsy Hops
34 - Open Close Press
35 - Wild Thing Push-ups

43 - 180 Lunge Switches
44 - S2S Step Burpees
45 - Lawn Mores
46 - 180 Knee Tucks
47 - Alt Bullet Lunges
48 - Ellipses Squats
49 - Ladder Push-ups

57 - Plane Signal Sprints
58 - TY Kickbacks
59 - Twist Ab Climb
60 - ISO Hold Curls
61 - Duck Lunge Sprints
62 - Alt Reverse Lunges
63 - Clap Tuck Burpees

71 - Bicycle Passes
72 - Toe Tap Crunch
73 - ISO Reachers
74 - Russian Twists
75 - Pot Stirs
76 - Hi-Heel Taps
77 - Paddle Boats

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.