Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 708

Workout Breakdown:

Warm-up

Complex 01
01 - Dbl Press Thrusters
02 - Side Drop Burpees L/R
03 - Back Fly Curls
04 - 180 Sumo Pulse Squats
05 - Kneeling Row Hops

Complex 02
01 - High Pull Curls
02 - Negative Squat Hops
03 - RDL Pulse Lifts
04 - Dbl Pike Push-ups
05 - Elevated Climbers

Complex 03
01 - Mechanic Squats
02 - Halo Lunge Hops
03 - Hop-Over Burpees
04 - Dual Ham Swings
05 - Detonation Push-ups

Complex 04
01 - ISO Lift Burpees L/R
02 - Alt DB Floor Snatch
03 - Side Lunge Pulse L/R
04 - Dbl Push Thrusts
05 - Side Step Curls

Complex 05
01 - In & Out Switch Drops L/R
02 - Dbl Row Burpees L/R
03 - ISO DB Swings
04 - Bullet Lunges
05 - Close Squeeze Push-ups

Complex 06
01 - Side Lunge Passes
02 - DB Wide Squat Curls
03 - Devil Press
04 - Alt RDL Crosses
05 - Low Grabber to Foot Taps

Burnout - Gladiator 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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.