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Estimated Calories Burned:
295-588

Equipment Needed:
Dumbbells + Elevation + Mat

Level:
Extreme

Workout Breakdown:

Warm-up

01 - Strugglers
02 - ISO Squat Snatch L
03 - Impossible Push-ups
04 - ISO Squat Snatch R
05 - Ab Stab Steps

06 - Tri-Fly Sprints
07 - Elevated Threaders L
08 - Elevated Geckos
09 - Elevated Threaders R
10 - Ab Stab Steps

11 - Reverse Tap Burpees
12 - Halo Swings
13 - Wild Thing Thrusts
14 - Combat Shuffle
15 - Power Climbs

16 - ISO Skater Burpees
17 - Bullet Lunges
18 - Suicide Bombers
19 - Tri-Knee-Combo
20 - Power Climbs

21 - ISO Kick Burpees
22 - Step-Up Knees L
23 - Box Squat Tucks
24 - Step-Up Knees R
25 - Pike Thrust Jacks

26 - Stork Sprints
27 - Side Thrust Push
28 - Diamond Swings
29 - Lunge Hop Kicks
30 - Pike Thrust Jacks

Abs Burnout:
01 - Paddle Boats
02 - Toe Tap Crunch
03 - ISO Reachers L
04 - ISO Reachers R
05 - Pot Stirs
06 - Side Hip Dips L
07 - Side Hip Dips R
08 - Bicycle Passes
09 - Hammer Taps
10 - Russian Twists

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.