Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MURDER Burpees
02 - Side Lunge Sprinter Press L
03 - Switch Lunge Swing Kicks
04 - DB Shot Put Twists L
05 - Sky Switch Hurdles
06 - ISO Switch Makers
07 - Side Lunge Sprinter Press R
08 - Clap-Pike Push-ups
09 - DB Shot Put Twists R
10 - Mechanic Squats
11 - Skater Tucks L
12 - Clockwork Swings L
13 - Juggler Fly Sprints
14 - In & Out Switch Drop Squats L
15 - Elevated Ladder Push
16 - Skater Tucks R
17 - Clockwork Swings R
18 - Star Thrust Burpees
19 - In & Out Switch Drop Squats R
20 - Table Kick-Out Press L
21 - Kneeling Row Hops
22 - Table Kick-Out Press R
23 - S2S Ickey Sprints
24 - Hammer Hop Press
25 - Jump the Broom
26 - Inchworm Hop-Overs
27 - DB Pike-Backs
28 - Hop-Over Tucks
29 - Lunge-Mower Switches
30 - F2B Stork Tap Hops
31 - Balance Ham Curls L
32 - Alt Clean Press
33 - Balance Ham Curls R
34 - Hi-Low DB Swing Squats
35 - Side Rev Lunge L
36 - Rev Lunge Curls
37 - Side Rev Lunge R
38 - Sprinter Tucks
39 - Tri-Switch Rows
40 - Cliffhangers
41 - Alt X Swing Taps
42 - Sprinter Abs
43 - Twist Knee Kick-Backs L
44 - Russian Twist Drops
45 - Twist Knee Kick-Backs R
46 - DB Twist Crunch
47 - DB Extend Tuck-Ups
48 - Switch Crab Taps
49 - Hollow Flutter Kicks

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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