Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 545

Workout Breakdown:

Warm-up:
01 - Dbl Alt Step Jacks
02 - Side Lunge Hops
03 - S2S Pause Sprints
04 - Quick Drop Squats
05 - Windmill Sweeps
06 - Beast Mode Threaders

Circuit 01:
01 - Speed Juggler Flys
02 - Side Lunge Drive Curls L
03 - Dbl Thrust Burpees
04 - Side Lunge Drive Curls R
05 - S2S High Knee Tap-Unders
06 - Clap Pull-Over Push-ups
07 - S2S Plyo Knee Uppercuts L
08 - RDL Pulse Press
09 - S2S Plyo Knee Uppercuts R
10 - Switch Drop Jack Squats
Finisher 1/3 - 3-Station Drills

Circuit 02:
01 - Jack-5 Burpees
02 - Alt Clean Press
03 - Boomerang Catchers L
04 - Halo Lunge Hops
05 - Boomerang Catchers R
06 - Dbl Pike-Back Push-ups
07 - DB In & Out Step Ladders
08 - Grounded Switch Lunge Drives
09 - Pull-Over Lunges
10 - In & Out Tuck Sprints
Finisher 2/3 - Push Thrust Push Curls

Circuit 03:
01 - Half Whole Jugglers L
02 - Swing Switch Burpees
03 - Half Whole Jugglers R
04 - DB Swing Slam Squats
05 - Clockwork Push-ups
06 - Dbl Rev Lunge Curls
07 - F2B Squat Tap Jacks
08 - RDL Step-Backs
09 - Alt Ground Pound Slams
10 - F2B Travel Climbers
Finisher 3/3 - Devil Press Ladders

Cool-Down:
01 - Modified Sun Flow
02 - Side Stretch L/R
03 - World's Best Stretch
04 - Alt Scorpion Twists
05 - Glutes Stretch L
06 - Glutes Stretch R

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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