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Estimated Calories Burned:

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 - Cardio
01 - 45 - LVL 4 Sprints
02 - 45 - Stork Sprints
03 - 45 - Box Sprints
04 - 30 - Brisk March
05 - 45 - Plyo Heismans
06 - 45 - Alt Side Knees
07 - 45 - Hit & Runs
08 - 30 - Quick Jugglers

Circuit 02 - Toning
01 - 45 - Pick-Up Sprints
02 - 45 - ISO Renegades
03 - 45 - Traffic Jacks
04 - 30 - Switch Feet Curls
05 - 45 - DB Gauntlet
06 - 45 - Cheerleaders
07 - 45 - Diamond Swings
08 - 30 - Shuffle Squats

Circuit 03 - HIIT
01 - 45 - Hurdle Sprints
02 - 45 - Boing Boing Burpees
03 - 45 - Tri-Jab Tucks
04 - 30 - F2B Uppercuts
05 - 45 - ISO Kick Burpees
06 - 45 - Body Bangers
07 - 45 - Half & Half Push-ups
08 - 30 - Eagle Squats

Circuit 04 - Strength
01 - 45 - Typewriters
02 - 45 - Bulgarian Lunges
03 - 45 - Alt Arnolds
04 - 30 - Bicep Burnout
05 - 45 - Lawnmowers
06 - 45 - Ladder Push-ups
07 - 45 - Stack Squats
08 - 30 - Squat Pulses

Cardio 05 - Abs
01 - Paddle Boats
02 - Alt Toe Taps
03 - Side V-Taps
04 - Bicycles
05 - Gumbo Stirs
06 - Bull Frogs
07 - Spin Cycle
08 - High Heel Taps
09 - Hammer Pulses
10 - Switch Pulses

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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