Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MURDER Burpees
02 - Mechanic Squat Press
03 - Skater Tuck Grabs L
04 - Balance Ham Curls L
05 - Renegade Jacks
06 - Skater Tuck Grabs R
07 - Balance Ham Curls R
08 - Alt Lunge Curl Burpees
09 - Boomerang Sprints
10 - Heavy Single Hang Snatch
11 - In & Out Switch Drops L
12 - High Knee Tap-Unders
13 - In & Out Switch Drops R
14 - L2R Clock-Work Push-ups
15 - Side Lunge Ab Twists L
16 - Table Kick-Out Press L
17 - Half Juggler Sprints
18 - Side Lunge Ab Twists R
19 - Table Kick-Out Press R
20 - Hop-Over Drivers
21 - Kneeling Row Hops
22 - U Squat Lunges
23 - 1-2-3 Fast/Slow Push
24 - Kneeling Infinity Curls
25 - 3 Station Burpees
26 - F2B DB Swings
27 - Side Lunge Knees L
28 - Mt Kick-Overs
29 - Side Lunge Knees R
30 - Hammer Hop Press
31 - Lawn-Switch Mowers
32 - Hungry Hippos
33 - Pump Hold Curls
34 - Star Twist Burpees
35 - Side Lunge Pass
36 - 180 Power Push-ups
37 - S2S Ickey Sprints
38 - Hi-Low-Hi Squat Hops
39 - F2B Half Squat Farmer Walks
40 - Tuck Jacks
41 - 1-2- Double Tuck Crunch
42 - ISO Press Tuck Crunch L
43 - Russian Twist Drops
44 - ISO Press Tuck Crunch R
45 - Pause Climb Twists
46 - Alt X Swing Taps
47 - Seated Corenadoes
48 - Backseat Pass
49 - Hollow Halo 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.

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