Estimated Calories Burned:
354-713

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Single Hang Snatch
03 - Skater Tuck Grabs L
04 - S2S Squat Curls
05 - Skater Tuck Grabs R
06 - HEAVY DB Chest Press
07 - Pause Climb Twists
08 - Mad-Man Burpees
09 - Mechanic Squat Press
10 - Side Drop Burpees L
11 - ISO Plank Row Flys L
12 - 180 Jugglers
13 - Side Drop Burpees R
14 - ISO Plank Row Flys R
15 - Pick-up Press
16 - F2B V-Drop Squats
17 - L2R Clock-Work Push-ups
18 - Heavy High Pull Curls
19 - Kneeling Row Hops
20 - Hi-Low-Hi Squat Hops
21 - Cliffhangers
22 - Sagat Sprints
23 - Back Fly Curls
24 - Star Twist Burpees
25 - Heavy Booty Builders
26 - Side Lunge Sprinter Press L
27 - Clap Pull-Over Push
28 - Hi-Low Hot Hands
29 - Side Lunge Sprinter Press R
30 - ISO Switch Drop Burpees
31 - Jump the Broom
32 - Switch Drop Squats L
33 - DB Pike-Back Push
34 - Tuck Jacks
35 - Switch Drop Squats R
36 - Heavy Mowers L
37 - Hungry Hippos
38 - Boomerang Sprints
39 - Heavy Mowers R
40 - Burst Worms
41 - 1-2- Double Tuck Crunch
42 - ISO Reach-up Crunch L
43 - Seated Rainbow Tucks
44 - ISO Reach-up Crunch R
45 - Plank Jack Taps
46 - Sprinter Abs
47 - Full Crunches
48 - Behind the Back Pass
49 - Hollow Halo Holds

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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