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Estimated Calories Burned:
394-795

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

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Jump Ropes
02 - Twist Hip Burpees
03 - Pull-Ups
04 - Swing Squat Press
05 - Lateral Switch Steps
06 - Decline Pike-Backs
07 - Resistance Rows
08 - Ab Twist Climbers
09 - Seatbelt Swings L
10 - Hungry Hippos
11 - Seatbelt Swings R
12 - Pull-ups
13 - V-Drop Burpees
14 - Power Press Lunge L
15 - Alt Handstand Kick-ups
16 - Power Press Lunge R
17 - Resistance Rows
18 - Boomerang Sprints L
19 - Shoulder Swing Squats
20 - Boomerang Sprints R
21 - Farmer Squats
22 - Pull-ups
23 - Trinity Push-ups
24 - Jump Ropes
25 - Grounded Lunges L
26 - Shuffle Swing Squats
27 - Grounded Lunges R
28 - Wall Kick Burpees
29 - High Pull Curls
30 - Sagat Sprints
31 - Side Lunge Push L
32 - Lawnmower Press L
33 - Side Lunge Push R
34 - Lawnmower Press R
35 - Switch Step Squats
36 - Jump Ropes
37 - Pull-ups
38 - S2S Kick-up Crawls
39 - Tri-Back Flys
40 - Suitcase Lunges
41 - Handstand Holds
42 - D-Lift Press
43 - Reverse Lunge L
44 - Jump Ropes
45 - Reverse Lunge R
46 - Elevated Shoulder Taps
47 - Over Head Press
48 - Power Knee Burpees
49 - Wall Sits

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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