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Estimated Calories Burned:
178-386

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 180 Burpees
02 - Fake Lunge Press L
03 - Clap Tap Push
04 - Fake Lunge Press R
05 - Remix Squats
06 - T-Jugglers
07 - Downward Geckos L
08 - F2B Curl Hop Squats
09 - Downward Geckos R
10 - Donkey High Knees
11 - 180 Switch Lunges
12 - ISO Mousetraps L
13 - Windmill Curls
14 - ISO Mousetraps R
15 - Side Lunge Switch
16 - Strugglers
17 - T-Squat Hops
18 - Pike-Tap Push
19 - Sagat Sprints
20 - Hop Over Burpees
21 - Pick-up Press
22 - Stork Sprints
23 - Bullet Kicks L
24 - ISO Lift Burpees L
25 - Bullet Kicks R
26 - ISO Lift Burpees R
27 - Burst Worms
28 - Wide Mowers L
29 - 180 Knee Sprints
30 - Wide Mowers R
31 - S2S Push-ups
32 - Power Sprints
33 - Corkscrew Squats
34 - Mt Climbers
35 - ISO Hold Curls L
36 - Dive-Bomber Hops
37 - ISO Hold Curls R
38 - Money Grabbers
39 - Halo Burpees
40 - Push-up Jacks
41 - In & Out Sprints
42 - F2B Shuffle Squats
43 - Low Squat Burpees
44 - Side Back Lunges L
45 - Diamond Swings
46 - Side Back Lunges R
47 - Sphinx Rockers
48 - Tri-Knee Combo
49 - Rev Lunge Swings
50 - High-Low Tuck Burpees

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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