Estimated Calories Burned:
227-435

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Half Juggler Sprints
02 - Hi-Low-Hi Squat Hops
03 - Ladder Push Thrusts
04 - Hi-Wide Jugglers
05 - Side Drop Burpees L
06 - Typo Squats
07 - Hammer Swing Crunch Stands
08 - Side Drop Burpees R
09 - 180 Triple High Knees
10 - DB Swing Squat Press
11 - Hop-Over Drivers
12 - Side Lunge Sprinter Press L
13 - Switch Lunge Swing Kicks
14 - Clap Pull-Over Push
15 - Side Lunge Sprinter Press R
16 - Hi-Low Burpee Jacks
17 - HEAVY Booty Builders
18 - Hollerlujahs
19 - Switch Lunge Mowers
20 - Inchworm Slams
21 - Mechanic Squats
22 - HEAVY DB Hip Thrusts
23 - Kneeling Infinity Curls
24 - Kneeling Row Hops
25 - 180 Juggler Sprints
26 - Side Lunge Balance Hams L
27 - Tri-Climb Lunges
28 - Side Lunge Balance Hams R
29 - Jack In the Box Squats
30 - Devil Climbers

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.