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Estimated Calories Burned:
389-769

Equipment Needed:
Dumbbells, Kettlebell, Plyo Box, Resistance Band, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Ladder Carriers
02 - Heavy KB Swings
03 - F2B Curtsies L
04 - Hi-Low KB Swings
05 - F2B Curtsies R
06 - Resistance Deadlifts
07 - 3-Way Carriers L
08 - Liberty Swings L
09 - 3-Way Carriers R
10 - Liberty Swings R
11 - Lateral Step Hops
12 - Bulgarian Lunges L
13 - Calves Raise Farmers
14 - Bulgarian Lunges R
15 - DB Deadlifts
16 - Curtsy Carriers
17 - S2S KB Swing Steps
18 - Step-Up Knees L
19 - ISO Balance Hams L
20 - Step-Up Knees R
21 - ISO Balance Hams R
22 - Suitcase Lunges
23 - Resistance Deadlifts
24 - Typewriter Carriers
25 - Tri-Calves Killers
26 - Switch Box Steps
27 - Slow Bulgarians L
28 - Switch Box Steps
29 - Slow Bulgarians R
30 - Deadlift Squats
31 - Side Back Carriers L
32 - ISO KB Swings
33 - Side Back Carriers R
34 - Bullet Lunges
35 - Stack Hop Squats
36 - Lateral Step-Ups L
37 - Lateral Step-Ups R
38 - S2S Goblet Squats
39 - Curtsy Deadlifts
40 - Curtsy Carriers
41 - S2S KB Swing Steps
42 - Booty Builders
43 - Low Curtsies
44 - Alt DB Deadlifts
45 - Rev Pulse Lunges L
46 - Gravity Squats
47 - Rev Pulse Lunges R
48 - Tri-Calves Killers
49 - In & Out Carriers

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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