Estimated Calories Burned:
245-512

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Thrusters
03 - Halo Lunge Hops L
04 - Hungry Hippos
05 - Halo Lunge Hops R
06 - Bob & Weave Tucks
07 - ISO DB Swings
08 - Hi-Low Donkey Hops

09 - Shoestring Sprints
10 - Pass Press Lunge L
11 - Juggler Flys
12 - Dive-Bomber Hops
13 - Pass Press Lunge R
14 - TYAs
15 - Scramble Jacks
16 - High Hold Sprints

17 - Side V Sprints L
18 - T-Squat Hops
19 - Elevated Push-Jacks
20 - Side V Sprints R
21 - Swing Kick Shuffle
22 - Swing Switch Burpees
23 - Quick Pause Sprints
24 - Elevated Climbers

25 - Hop-Over Burpees
26 - Liberty Swings L
27 - Hop-Over Tucks
28 - Liberty Swings R
29 - Split Kick Push
30 - F2B Jack Sprints
31 - Hi-Low-Hi Squat Hops
32 - Strugglers

33 - S2S Plyo Heismans
34 - Traffic Directors
35 - Wide Pedal Burpees
36 - S2F Power Pass Lunges L
37 - T-Jugglers
38 - Back Fly Curls
39 - S2F Power Pass Lunges R
40 - Ground Tap Sprints

41 - S2S Hurdle Sprints
42 - F2B Pick-up Squats
43 - In & Out Push Jacks
44 - Side Lunge Switch
45 - Tri-Switch Rows
46 - LVL 2 Sprints
47 - Renegade Tucks
48 - Tuck Jacks

Burnout - 180 Burst Worms

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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