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Estimated Calories Burned:
218-512

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

Legs
01 - 45 - Dbl Squat Kicks
02 - 45 - Switch Lunges
03 - 45 - Rev. Pulse Lunges
04 - 45 - Globe Hop Squats
05 - 30 - Pick-up Squats
06 - 45 - Paddle Lunges
07 - 45 - Alt. Squat Lunge
08 - 45 - X Calf Hops
09 - 45 - Tri-Wide Squats
10 - 30 - Twerk Walkers

Abs
01 - 45 - Diamond Swings
02 - 45 - Halo Twists
03 - 45 - Uppercut Squats
04 - 45 - Tri-Knee Combo
05 - 30 - Pogo Twists
06 - 45 - Alt. Lunge Kicks
07 - 45 - ISO Kick Squats
08 - 45 - Alt Side Knees
09 - 45 - Donkey Frogs
10 - 30 - Mt. Climbers

Arms
01 - 45 - In & Out Curls
02 - 45 - Plyo Curl Burpees
03 - 45 - Push-Overs
04 - 45 - Push-Raises
05 - 30 - Press Jacks
06 - 45 - Switch Feet Curls
07 - 45 - Bent Row Flys
08 - 45 - Lawnmowers
09 - 45 - F2B Press Sprints
10 - 30 - Pulse-ups

Full Body
01 - 45 - Weed Pullers
02 - 45 - Renegade Burpees
03 - 45 - Lunge Waves
04 - 45 - Alt. Press Lunges
05 - 30 - S2S Pass Squats
06 - 45 - Squat Curls
07 - 45 - Curtsy Crosses
08 - 45 - Ballet Burpees
09 - 45 - Curly Flys
10 - 30 - Squat Thrusters

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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