Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 679

Workout Breakdown:

Warm-up

01 - 180 Knee Sprints
02 - Typewriter Goblets
03 - Stork Tap Twists
04 - Relay Climbers
05 - Renegade Rows
06 - ISO Leg Sprints L
07 - Side Back Goblets L
08 - Curly Flys
09 - ISO Leg Sprints R
10 - Side Back Goblets R
11 - Lvl 1 Drills
12 - Lawn Press L
13 - Tri-Jab Tucks
14 - Lawn Press R
15 - Glutes Killer Crawls
16 - ISO Hold Curls
17 - T-Jugglers
18 - Deadlift Squats
19 - F2B Fugitive Squat Sprints
20 - Halo Burpees
21 - Kneeling Rows
22 - Side Plank Threaders L
23 - DB Hip Thrusts
24 - Side Plank Threaders R
25 - ISO Tap Sprints
26 - Side Drop Hops L
27 - Inchworm Hop-Overs
28 - Side Drop Hops R
29 - Box Sprints
30 - Squat Ab Twists
31 - Rev Pulse Lunges L
32 - Half Whole Sprints L
33 - Rev Pulse Lunges R
34 - Half Whole Sprints R
35 - S2S Push Thrusts
36 - Alt Twist Curls
37 - Agility Burpees
38 - Alt Clean Squat Press
39 - 180 Switch Lunges
40 - Pike-Tap Sprints

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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