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Estimated Calories Burned:
348-703

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Brisk Burpees
02 - ISO DB Swings
03 - ISO Side Lunge Press
04 - Pike-Tap Knees
05 - Booty Builders
06 - ISO Dive-Bombers

Circuit 02 (2x):
07 - Step Kick Burpees
08 - Luggage Lunges
09 - Agility March
10 - Halo Lunges
11 - Sphinx Rockers
12 - Tri-Knee Combo

Circuit 03 (2x):
13 - S2S Hustle Taps
14 - Side Lunge Push
15 - Side Knee Strikes
16 - Mt. Kickers
17 - DB Swing Curtsies
18 - Kneeling Rows

Circuit 04 (2x):
19 - Jack Tap Kicks
20 - Calve Raise Squats
21 - Tap Ab Twists
22 - Lumberjack Lunges
23 - Back Fly Press
24 - Handcuff Push-ups

Abs:
01 - ISO Xs & Os
02 - Alt Toe Taps
03 - Rolling V-Taps
04 - Sprinter Abs
05 - Full Crunches
06 - Side Hip Dips L
07 - Side Hip Dips R
08 - Bicycles
09 - Russian Twists

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.