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Estimated Calories Burned:
226-449

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Complex 01:
01 - Stork Tap Drives
02 - ISO Lift Burpees
03 - Side Goblet Hops
04 - Clap Pull-Over Push
05 - ISO DB Swings

Complex 02:
06 - Mt. Kickers
07 - Curl Open Press
08 - Bullet Lunges
09 - Hop-Over Burpees
10 - Half Whole Deadlifts

Complex 03:
11 - Wide Peddle Burpees
12 - Switch Drop Squats
13 - Heavy Side Lunge Pass
14 - Close Squeeze Push-ups
15 - Tri-Fly Sprints

Complex 04:
16 - Mechanic Squats
17 - Jump the Broom
18 - Halo Lunge Hops
19 - Renegade Push
20 - Mountain Climbers

Complex 05:
21 - Infinity Curl Press
22 - Typewriter Squats
23 - In & Out Narrow Squats
24 - Tri-Switch Rows
25 - Tri-Climb Hops

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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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.

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