Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
291-643

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - MAX Ladder Push-ups
02 - 45 - Side-Step Curls (W)
03 - 45 - Inchworm Burpees
04 - 45 - Squat Uppercuts (W)
05 - 30 - Press Jacks (W)
06 - 45 - Squat Push-ups
07 - 45 - Tri-Hold Planks (W)
08 - 45 - Pike-Push Burpees
09 - 45 - Switch Feet Curls (W)
10 - 30 - Pulse-Ups
11 - 45 - REST

Circuit 02
01 - 45 - Walking Push-ups
02 - 45 - In & Out Curls Lunges (W)
03 - 45 - Pike-Tap Push-ups
04 - 45 - Pull-Over Burpees (W)
05 - 30 - Dive-Bomber Push-ups
06 - 45 - ISO Arnolds (L) (W)
07 - 45 - ISO Arnolds (R) (W)
08 - 45 - Jack-5 Burpees
09 - 45 - Traffic Directors (W)
10 - 30 - Clapping Push-Ups
11 - 45 - REST

Circuit 03
01 - 45 - Gecko Sprints
02 - 45 - Power Runs (W)
03 - 45 - F2B Uppercuts
04 - 45 - Diamond Push-ups
05 - 30 - Alt. Press Jacks (W)
06 - 45 - Back-Tri Presses (W)
07 - 45 - Pike Push-ups
08 - 45 - Tap-N-Holds
09 - 45 - Shuffle Presses (W)
10 - 30 - Explosive Spider-Mans
11 - 45 - REST

Circuit 04
01 - 45 - Tri-Push Burpees
02 - 45 - Alt. Half Curls (W)
03 - 45 - Plank Row Burpees (W)
04 - 45 - Alt. ISO Curls (W)
05 - 30 - S2S Push-ups
06 - 45 - Downward Geckos
07 - 45 - Balance Tris (W)
08 - 45 - Alt. Lawnmowers (W)
09 - 45 - In & Out Flys (W)
10 - 30 - Kevin Harts
11 - 45 - REST

BURNOUT!!!

Cool-Down