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Estimated Calories Burned:
393-793

Equipment Needed:
Dumbbells + Jump Rope

Level:
Extreme

Workout Breakdown:

3 Circuits X 2

Warm-up

01 - Side Swipers
02 - F2B Pick-up Squats
03 - Gila Monsters
04 - ISO Quick Curls
05 - Remix Squats
06 - Liberty Swings
07 - Box Jugglers
08 - Stack Hop Squats

09 - Thrust Twist Burpees
10 - Side Lunge Switch
11 - Plyo Knee Hops
12 - Plate Lunges
13 - Wild Thing Push-ups
14 - Lawnmower Press
15 - LVL 2 Relay Climbers
16 - Back Flex Squats

17 - Scramble Jacks
18 - Noisy Neighbors
19 - Back Clap Burpees
20 - ISO Bullet Hops
21 - 180 Divebombers
22 - Skater Swings
23 - Pike Knee Jacks
24 - TY-KickBacks

Burnout - Plyo Tone Circuit

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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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