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Estimated Calories Burned:
201-432

Equipment Needed:
Dumbbells

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Power Sprints / Hammer Sprints
02 - In & Out Narrow Squats / L2R Twist Squats
03 - Wide Peddle Burpees / Out of the Box Burpees
04 - Stacked Foot Push-ups / Elevated Push Knees
05 - Fast/Slow Tap-Unders / Speed Jugglers
06 - Suitcase Squats / Pick-up Lunges
07 - Sprinter Burpees / Sprinter Tucks
08 - Side Step Curls / Miyagi Curls
09 - Bloodhound Lunges / Side Lunge Squats
10 - Swing Squat Press / Wide Squat Curl Press
11 - Half-Whole Skaters L / Boomerang Sprints L
12 - ISO DB Swings / ISO Clean Press
13 - Cross-Climbers / Gravity Climbers
14 - High Pull Curls / Back Fly Deadlifts
15 - Half Whole Skaters R / Boomerang Sprints R
16 - T-Squat Hops / 180 Goblet Hop Squats
17 - Hop-Over Tucks / Tuck Jacks
18 - Renegade Push-ups / Renegade Warriors
19 - Side Jab Abs / Slanted Sprints
20 - Pass-under Lunges / Lumberjack Lunges
21 - 180 Pause Sprints / Box Sprints
22 - Tri-Switch Rows / Kneeling Rows
23 - Swing Hop Lunges L / Swing Kick Tap-Unders L
24 - F2B DB Swing Walks / S2S DB Swing Walks
25 - Juggler Fly Sprints / 180 Jugglers
26 - Dbl Push Thrusts / Push Thrust Pop-ups
27 - Swing Hop Lunges R / Swing Kick Tap-Unders R
28 - Hi-Low Goblet Squats / Switch Drop Squats
29 - F2B Jack Sprints / Tri-Switch Jacks
30 - 180 Jack Press Burpees / S2S Jack Press Burpees

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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