Estimated Calories Burned:
315-662

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 - Fire Feet Hustle Drops L
22 - ISO Power Press Lunge L
23 - DB Pike-Back Push
24 - Fire Feet Hustle Drops R
25 - ISO Power Press Lunge R
26 - 180 Tri-Fly Sprints
27 - Rev Table Kick Taps L
28 - F2B Shuffle Squats
29 - Rev Table Kick Taps R
30 - Goblet Pulse Hops

31 - S2S Double Tap Shuffle
32 - ISO Pull Burpees L
33 - ISO Ham Lift Knees L
34 - Hungry Hippos
35 - ISO Pull Burpees R
36 - ISO Ham Lift Knees R
37 - Slanted Sprints
38 - F2B Bear Sprawls
39 - S2S Pick-up Press
40 - S2S Swing Kick Shuffle

41 - Side V Sprints L
42 - In & Out Switch Drop Squats L
43 - ISO Makers L
44 - S2S Kick-Through Crawls
45 - Side V Sprints R
46 - In & Out Switch Drop Squats R
47 - ISO Makers R
48 - Side Lunge Switch
49 - Pass-Under Lunges
50 - Sprint Tuck Ladders

01 - Dbl Pulse-up Crunch
02 - DB Twist Crunch
03 - DB Extend Tuck-ups
04 - Side V Crunch Taps L
05 - DB Flutter Kicks
06 - Side V Crunch Taps R
07 - Switch Crab Taps
08 - Rainbow Pass Holds

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.