Estimated Calories Burned:
339-683

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Swing Squat Press
02 - HEAVY Rev Pulse Lunges L
03 - Downward Geckos
04 - HEAVY Rev Pulse Lunges R
05 - Push Thrust Curls
06 - Detonation Squats
07 - HEAVY DB Hip Thrusts
08 - HEAVY DB Chest Press
09 - Seated Straddle Snatch
10 - In & Out Liberty Swings L
11 - Switch Drive Lunges
12 - In & Out Liberty Swings R
13 - HEAVY Half Whole Deadlifts
14 - Man-Makers
15 - S2S Squat Curls
16 - Back Fly Deadlifts
17 - Bullet Lunges
18 - Clockwork Push-ups
19 - High Pull Curls
20 - Side Lunge Balance Hams L
21 - HEAVY High Squat Stacks
22 - DB Pike Back Push
23 - Side Lunge Balance Hams R
24 - Stacked Foot Floor Dips
25 - Close Squeeze Hip Thrusts
26 - Kneeling Circle Curl Drops
27 - DB Pull-Overs
28 - HEAVY Booty Builders
29 - ISO Squat Clean Press
30 - 3-Way Lunges L
31 - Ladder Row Press
32 - 3-Way Lunges R
33 - Renegade Push-ups
34 - HEAVY DB Chest Press
35 - L2R Curtsy Squats
36 - Heavy DB Deadlifts
37 - ISO Dive-Bombers
38 - F2B Farm Walk Squats
39 - Kneeling Rows
40 - Ladder Push Squats

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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