Estimated Calories Burned:
339-687

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 30 - Side V Sprints L
02 - 60 - Side Drop Burpees L
03 - 30 - Side V Sprints R
04 - 60 - Side Drop Burpees R
05 - 30 - Hacky Tap Squats
06 - 60 - Snatch Lift Burpees
07 - 30 - Power Row Drives L
08 - 60 - Dbl Curl Stacks
09 - 30 - Power Row Drives R
10 - 60 - 8 Push Low Holds
11 - 30 - S2S Swing Hops
12 - 60 - Seppuku Tucks
13 - 30 - Table Kick-Out Press L
14 - 60 - Tri-Climb Side Lunge
15 - 30 - Table Kick-Out Press R
16 - 60 - Level Up Burpees
17 - 30 - F2S Power Pass Lunge L
18 - 60 - 180 Squat Pulse Twists
19 - 30 - F2S Power Pass Lunge R
20 - 60 - S2S Swing Kick Peddles
21 - 30 - Tri-Switch Jacks
22 - 60 - Swing Switch Burpees
23 - 30 - 180 Sky Switch Lunges
24 - 60 - Alt DB Hip Thrusts
25 - 30 - Kneeling Thrust Swings
24 - 60 - Side Lunge Balance Hams L
27 - 30 - Obstacle Hops L
28 - 60 - Side Lunge Balance Hams R
29 - 30 - Obstacle Hops R
30 - 60 - Switch Feet Floor Dips
31 - 30 - Pick-up Squats
32 - 60 - U-Squat Step-Backs
33 - 30 - ISO Mousetraps L
34 - 60 - Side to Rev Lunge L
35 - 30 - ISO Mousetraps R
36 - 60 - Side to Rev Lunge R
37 - 30 - ISO Clean Lunge L
38 - 60 - S2S Stacked Squats
39 - 30 - ISO Clean Lunge R
40 - 60 - Inchworm Slams
41 - 30 - Hi-Low Plank Jacks
42 - 60 - Hammer Crunch Stands
43 - 30 - Quick Bicycles
44 - 60 - Swing Crab Taps
45 - 30 - ISO Sprinter Abs L
46 - 60 - Jack Knee Taps
47 - 30 - ISO Sprinter Abs R
48 - 60 - DB Dead Bugs
49 - 30 - Shin Huggers
50 - 60 - DB Flutter Kicks

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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