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Estimated Calories Burned:
375-748

Equipment Needed:
Dumbbells, Jump Rope, Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Jump Rope
02 - ISO Man-Makers L
03 - Pulse Hop Goblets
04 - ISO Man-Makers R
05 - ISO DB Swings
06 - Side Lunge Pick-ups L
07 - Cross-Foot Stack Push
08 - Side Lunge Pick-ups R
09 - Jump Rope
10 - Devil Press
11 - Halo Lunge Hops
12 - Clap Pull-Over Push
13 - Dbl Swing Knee Holds
14 - Kick-Out Table Press L
15 - DB Glutes Lifts
16 - Kick-Out Table Press R
17 - Jump Rope
18 - Switch Drop Squats
19 - Push Press Burpees
20 - Alt DB Table-Taps
21 - Rev Lunge Press Drives L
22 - Tri-Switch Rows
23 - Rev Lunge Press Drives R
24 - Ladder Push Thrusts
25 - Jump Rope
26 - Liberty Swings L
27 - Close Squeeze Push
28 - Liberty Swings R
29 - Kneeling Row Hops
30 - Curtsy Wide Side Lunge L
31 - Deadlift High Pull
32 - Curtsy Wide Side Lunge R
33 - Jump Rope
34 - 180 Hop-Over Burpees
35 - Back Fly Deadlifts
36 - Booty Builders
37 - Renegade Push-ups
38 - DB Skater Swings
39 - Side Lunge Pass
40 - Wide Squat Curl Press
41 - Side Ab Stabbers
42 - Around the World Tucks
43 - High Heel Taps
44 - Side Hip Dips L
45 - DB Bike Pass
46 - Side Hip Dips R
47 - Alt Toe Taps
48 - Hammer Crunch
49 - Weighted 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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