Estimated Calories Burned:
163-339

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Wide Cross Sprints
02 - Alt Drop Press Burpees
03 - F2S Power Lunges L
04 - Step-Back Hop-Overs
05 - F2S Power Lunges R
06 - Sphinx Clap Push-ups
07 - Grounded DB Tap Sprints
08 - Seppuku Hops
09 - Kneeling Circle Drops
10 - Hi-Low Cliff Hangers

11 - Diamond Sprints
12 - Power Row Drives L
13 - Spider Push Twist Taps L
14 - U-Turn Taps
15 - Power Row Drives R
16 - Spider Push Twist Taps R
17 - Dbl Hi-Low Swing Hops
18 - Mt Kickers
19 - 180 Step Tap Burpees
20 - STRUGGLERS

21 - Side V Sprints L
22 - In & Out Switch Drop Squats L
23 - ISO Makers L
24 - S2S Kick-Through Crawls
25 - Side V Sprints R
26 - In & Out Switch Drop Squats R
27 - ISO Makers R
28 - Side Lunge Switch
29 - Pass-Under Lunges
30 - Sprint Tuck Ladders

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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