Equipment Needed: Dumbbells + Mat
Level: Advanced-EXTREME
Calories Burned: 493

Workout Breakdown:

Warm-up

Complex 01 (2x):
01 - In & Out Liberty Swings L/R
02 - Swing Switch Burpees
03 - Side Step Curls
04 - Negative Squat Hops
05 - Elevated Push Climbers

Complex 02 (2x):
06 - DB Swing Squats
07 - Strike Down Press L/R
08 - Side Lunge Drives L/R
09 - Clap Pull-Over Push-ups
10 - Kneeling Row Hops

Complex 03 (2x):
11 - W-Curl Rev Lunges
12 - 180 Sumo Pulse Squats
13 - Assisted Hover Rows L/R
14 - Devil Press Step-Ups
15 - Detonation Push-ups

Complex 04 (2x):
16 - Dbl Press Thrusters
17 - Side Drop Burpees L/R
18 - Back Fly Curls
19 - In & Out Squat Drop Hops
20 - RDL Step-Backs

Complex 05 (2x):
21 - ISO Lift Burpees L/R
22 - Side Lunge Passes
23 - S2S Squat Curls
24 - Dbl Pike-Back Push-ups
25 - DB Pull-Overs

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.