Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Swing Kick Jugglers
02 - Hop-Over Burpees
03 - ISO Sprinter Abs L
04 - Seatbelt Swings L
05 - ISO Sprinter Abs R
06 - Seatbelt Swings R
07 - Mt Climbers
08 - In & Out Liberty Swings L
09 - Pike Knee-Ups
10 - In & Out Liberty Swings R
11 - Russian Twists
12 - Crunch-Up Crab Taps
13 - Half Juggler Sprints
14 - Side Lunge Knee Holds L
15 - Split Kick Push-ups
16 - Side Lunge Knee Holds R
17 - 1-2-3 Ab Tuck Burpees
18 - DB Floor Tap Sprints
19 - Dual Hang Snatch
20 - Push Knee Thrusts
21 - Bicycles
22 - Side Hip Dips L
23 - Hi-Heel Taps
24 - Side Hip Dips R
25 - Slanted Sprints
26 - Power Press Squats
27 - Stacked Foot Geckos L
28 - Jab-Tuck Ladders
29 - Stacked Foot Geckos R
30 - Scissor Heel Taps
31 - Side X Crunch L
32 - Big Dippers
33 - Side X Crunch R
34 - Fast-Slow Tap-Unders
35 - Alt Push Press
36 - Toe Tap Swings
37 - Donkey Froggers
38 - Shin Huggers
39 - Rolling V-Taps
40 - Hi-Low Pelvic Thrusts
41 - ISO DB Swings
42 - Squat Ab Twists
43 - Mt. Kickers
44 - DB Bike Pass
45 - Backseat Pass
46 - S2S Ickey Sprints
47 - Push-up Jacks
48 - Genie Crunches
49 - Gravity Climbers

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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