Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Madman Sprints
02 - Drive Kick Drive Side Knees L
03 - Side Lunge Spin Hops L
04 - ISO V-Worm Hops L
05 - Drive Kick Drive Side Knees R
06 - Side Lunge Spin Hops R
07 - ISO V-Worm Hops R
08 - Scramble Jacks
09 - Side Lunge Ab Twist Push L
10 - Jack In the Box Squats
11 - Side Lunge Ab Twist Push R
12 - S2S Swing Kick Shuffle
13 - Switch Leg Handstands
14 - 3-Station Drills
15 - Switch Lunge Swing Kicks
16 - Hover Knee Breakdancers L
17 - Fire Feet Hustle Drops L
18 - Diamond Sprints
19 - Hover Knee Breakdancers R
20 - Fire Feet Hustle Drops R
21 - 180 High Knee Tap-Unders
22 - S2S Grounded Squat Burpees
23 - Sphinx Clap Push-ups
24 - Cardio Circuit
25 - ISO X Hop Burpees
26 - Click Heel Hop Squats
27 - Half Whole Sprints L
28 - Side Lunge Switch Drives L
29 - S2S Plyo Inchworms
30 - Half Whole Sprints R
31 - Side Lunge Switch Drives R
32 - Gecko Sprint Burpees
33 - Standing Ab Twists
34 - Obstacle Hops L
35 - Tri-Squat Ab Twist L
36 - Hungry Hippos
37 - Obstacle Hops R
38 - Tri-Squat Ab Twist R
39 - BW Table Twist Push
40 - Half Juggler Sprints
41 - S2S 180 Hop-Over Burpees
42 - S2S Ickey Sprints
43 - Mt. Kickers
44 - Side Lunge Switch
45 - S2S Tri-Tuck Climbers
46 - Gravity Drop Squats
47 - Dive-Bomber Hops
48 - F2B Stork Tap Hops
49 - F2B Jack Sprints
50 - 180 Star Twist 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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