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Estimated Calories Burned:
376-769

Equipment Needed:
Dumbbells, Jump Rope, Kettlebells, Plyo Box, Dumbbells, Resistance Bands, Pull-up Bar, Wall

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Sprint Burpees
02 - Heavy Deadlifts
03 - Suitcase Lunges
04 - WALLLLLKER Push-ups
05 - Jump Rope
06 - Spider Climb Burpees
07 - Liberty Swings L
08 - Split Kick Push-ups
09 - Liberty Swings R
10 - Pull-ups
11 - Full-Burpees
12 - Decline Gecko Push-ups
13 - Swing Squat Press
14 - TYAs
15 - Jump Rope
16 - Switch Box Steps
17 - Hi-Low KB Swings
18 - Pass-under Press
19 - Resistance Deadlifts
20 - Pull-ups
21 - Resistance Rows
22 - Pike-Back Push-ups
23 - Switch Box Squats
24 - Incline Bridge Thrusts
25 - Jump Rope
26 - ISO Burpee Lifts L
27 - Power Press Lunge
28 - ISO Burpee Lifts R
29 - DB Deadlift Press
30 - Pull-ups
31 - Handstand Kick Push
32 - Seatbelt Swings L
33 - Handstand Kick-ups
34 - Seatbelt Swings R
35 - Jump Rope
36 - V-Drop Squat Burpees
37 - Step-up Knees L
38 - ISO Leg Dips
39 - Step-up Knees R
40 - Pull-ups
41 - 180 Renegade Burpees
42 - Lawn Mores L
43 - Lawn Mores R
44 - Resistance Rows
45 - Jump Rope
46 - Alt KB Swings
47 - S2S Shuffle Steps
48 - Resistance Deadlifts
49 - Wall Sit Squats

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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