Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - V-Worms
02 - Dbl Hi-Low DB Swings
03 - S2S Sky Switch Hurdles
04 - Push Knee Thrusts
05 - Tri-Climb Lunges
06 - In & Out Curl Pours
07 - 180 Hop-Over Burpees
08 - Swing Kick Jugglers
09 - Lawn-Switch Mowers
10 - Rev Pulse Lunge Drives L
11 - Pike Knee-Ups
12 - Rev Pulse Lunge Drives R
13 - Power Squat Press
14 - S2S Bear Crawl Kick-Throughs
15 - Dbl Swing Knee Holds
16 - Side Shift Hops
17 - Dump Truck Push-ups
18 - 180 High Higher Highest Knees
19 - Dbl Curl Stacks
20 - Devil Press
21 - Jack Crunch High Climbs
22 - F2B Squat Pulse Walks
23 - Alt Push Press
24 - Donkey Froggers
25 - High Pull Curls
26 - 1-2-3 Ab Tuck Burpees
27 - Deadlift Rows
28 - Typo Squat Lunges
29 - Twist Squeeze Curls
30 - Side Lunge Knee Holds L
31 - Hands-Up Knee Switches
32 - Side Lunge Knee Holds R
33 - Burst Worms
34 - Shoulder Shrug Press
35 - Slanted Sprints
36 - Pick-up Squat Lunges
37 - Slide Lunge Curls
38 - Elevated 1-2-3 Push-ups
39 - Kneeling Infinity Curls
40 - Kneeling Hip Thrusts
41 - Bicycle Swing Taps
42 - Circle Pass Boat Holds
43 - Crunch-Up Crab Taps
44 - Twist Knee Glutes Lifts
45 - Plank Hold Squeeze
46 - DB Bird Dogs
47 - Ball Crunches
48 - Twist Kick Taps
49 - Flutter Kick Crosses

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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