Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 831

Workout Breakdown:

Warm-up

01 - 30 - Ski Swing Press
02 - 60 - Power Pulse Hops
03 - 90 - Ground Hog Hops

04 - 30 - Alt Rev Lunge Swings
05 - 60 - Kneeling Row Kick-ups
06 - 90 - Pull-Over Table Thrusts

07 - 30 - Suitcase Squats
08 - 60 - Stack Pulse Squats
09 - 90 - High Pull Curls

10 - 30 - Diamond Push-ups
11 - 60 - Low Switch Lunge Curls
12 - 90 - DB Oven Stuffers

13 - 30 - Shoulder Shrug Press
14 - 60 - In & Out Squat Drops
15 - 90 - Heavy DB Hip Thrusts

16 - 30 - Infinity Curls
17 - 60 - Swing Switch Burpees
18 - 90 - DB Chest Press

19 - 30 - Side Lunge Passes
20 - 60 - Dbl Push Pike-Backs
21 - 90 - Extended Jackknives

22 - 30 - 180 Switch Lunges
23 - 60 - Lunge-Mower Switches
24 - 90 - Booty Builders

25 - 30 - DB Row Flys
26 - 60 - Swing Squat Press
27 - 90 - Laying Lat Pulls

28 - 30 - ISO DB Swings
29 - 60 - Alt RDL Step-Backs
30 - 90 - Overhead Stack Squats

31 - 30 - S2S Squat Curls
32 - 60 - Kneeling Row Hops
33 - 90 - RDL Pulse Press

34 - 30 - Ham Swings
35 - 60 - 180 Sumo Pulse Turns
36 - 90 - Close Squeeze Push-ups

BURNOUT - DB Turkish Get-Ups

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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