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Estimated Calories Burned:
376-769

Equipment Needed:
Dumbbells, Jump Rope & Mat
Optional: Kettlebells & Resistance Bands

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Sagat Sprints
02 - Full Burpees
03 - Deadlift Press
04 - Renegade Pikes
05 - Jump Rope
06 - Side Lunge Switch
07 - Agility Wide Sprints
08 - Farmer Squats
09 - Click Clack Push
10 - Traffic Jacks
11 - S2S Swing Hops
12 - Liberty Swings L
13 - Box Push-ups
14 - Full Burpees
15 - Cross Arnolds
16 - Liberty Swings R
17 - Jump Ropes
18 - Handstand Kick-throughs
19 - Farmer Squats
20 - Stork Jacks
21 - Plyo Inchworms
22 - Lawn Mowers L
23 - Twerknado Squats
24 - Lawn Mowers R
25 - Deadlift Squats
26 - Hurdle Sprint Burpees
27 - Resistance Rows
28 - Jump Ropes
29 - Trinity Push-ups
30 - Cardio Circuit
31 - Full Burpees
32 - D-Lift Press L
33 - Scramble Jacks
34 - D-Lift Press R
35 - Ladder Push-ups
36 - Jump Ropes
37 - Suitcase Lunges
38 - Resistance Rows
39 - Fire & Brimstones
40 - Xs & Os
41 - Bicycles
42 - ISO Press-up L
43 - Genie Pulses
44 - ISO Press-up R
45 - S2S V-Ups
46 - Runner Abs
47 - Crunch Punches
48 - Hammer Crunch
49 - Side Hip Dips L/R

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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