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Estimated Calories Burned:
348-712

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Burpee Sprints
02 - Remix Squats
03 - Burpee Sprints
04 - Remix Squats
05 - B-Boy Push-ups
06 - Traffic Directors
07 - B-Boy Push-ups
08 - Traffic Directors
09 - Donkey Sprints
10 - Liberty Curl Press L
11 - Donkey Sprints
12 - Liberty Curl Press R
13 - Wide Legged Climbers
14 - Squat Curl Hops
15 - Wide Legged Climbers
16 - Squat Curl Hops
17 - Zig-Zag Burpees
18 - ISO Renegades L
19 - Zig-Zag Burpees
20 - ISO Renegades R
21 - In & Out Sprints
22 - ISO Lift Burpees L
23 - In & Out Sprints
24 - ISO Lift Burpees R
25 - Jack Thrust Push
26 - Lawn Mores L
27 - Jack Thrust Push
28 - Lawn Mores R
29 - F2B Jack Sprints
30 - Pick-up Lunges
31 - F2B Jack Sprints
32 - Pick-up Lunges
33 - Tuck Jacks
34 - Seatbelt Swings L
35 - Tuck Jacks
36 - Seatbelt Swings R
37 - Twist Hip Hops
38 - L2R DB Swings
39 - Twist Hip Hops
40 - L2R DB Swings
41 - Clap Tap Push
42 - Fake Lunge Press L
43 - Clap Tap Push
44 - Fake Lunge Press R
45 - ISO Leg Burpees L
46 - Lawn Press L
47 - ISO Leg Burpees R
48 - Lawn Press R
49 - ISO Mousetraps L
50 - S2S Pick-up Press
51 - ISO Mousetraps R
52 - S2S Pick-up Press
53 - Standing Abs
54 - Side Lunge Switch
55 - Standing Abs
56 - Side Lunge Switch
57 - Speed Jugglers
58 - Shuffle Squats
59 - Speed Jugglers
60 - Shuffle Squats
61 - Pike Knee Jacks
62 - Kneeling Switch Press
63 - Pike Knee Jacks
64 - Kneeling Switch Press
65 - Star Twist Burpees
66 - TYAs
67 - Star Twist Burpees
68 - TYAs
69 - Sphinx Rocker Push-ups
70 - Diamond Swings
71 - Sphinx Rocker Push-ups
72 - Diamond Swings
73 - Tri-Knee Combo
74 - 1-2-3 Push-ups
75 - Tri-Knee Combo
76 - 1-2-3 Push-ups
77 - Hustle Tap Hops L
78 - V-Drop Burpees
79 - Hustle Tap Hops R
80 - V-Drop Burpees

Mat Abs:
01 - Sprinter Abs
02 - DB Star Crunch Taps L
03 - Froggers
04 - DB Star Crunch Taps R
05 - Twist Knee Kick-Backs L
06 - Full Crunch Twists
07 - Twist Knee Kick-Backs R
08 - Genie Crunch
09 - Flutter Holds

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.