Estimated Calories Burned:
328-671

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Side Lunge Carrier Press
03 - Sprint Burpee Ladders
04 - Mechanic Squats
05 - Thigh Killer Crawls
06 - High Pull Curls
07 - S2S Walking Push-ups
08 - Back Fly Curls
09 - Obstacle Hops L
10 - In& Out Liberty Swings L
11 - Obstacle Hops R
12 - In & Out Liberty Swings R
13 - 180 Mt Sprints
14 - S2S Squat Curls
15 - Mousetraps
16 - Squat Curl Hops
17 - Slanted Sprints
18 - Man-Maker Lunges
19 - Resistance Sprints
20 - Ladder Push Thrust Hops
21 - Fugitive Squat Sprints
22 - Deadlift Rows
23 - Texas Burpees
24 - Dual Hang Snatch
25 - 180 Hop-Over Burpees
26 - Rev Lunge Curls
27 - Gravity Squats
28 - Close Squeeze Push-ups
29 - Boomerang Sprints L
30 - Alt Clean Press
31 - Boomerang Sprints R
32 - Side Lunge Swing Press
33 - Zig-Zag Burpees
34 - Side Lunge Pick-ups L
35 - Inchworm Hop-Overs
36 - Side Lunge Pick-ups R
37 - Pike-Tap Sprints
38 - Switch Drop Squats
39 - Dump Truck Push-ups
40 - Switch Drop Squat Hops
41 - Shin Grabbers
42 - Russian Twists
43 - Hip Dip Reachers L
44 - Ab Stabbers
45 - Hip Dip Reachers R
46 - Crunch-up Twists
47 - Alt Toe Taps
48 - Bicycles
49 - Flutter Kick Crosses

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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