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Estimated Calories Burned:
348-703

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (Repeated 2x):
01 - S2S Shuffle Tap Knees
02 - Ladder Carriers
03 - Alt Tap Ab Twists
04 - Shoulder Swing Press
05 - Dreidel Push-ups
06 - Uppercut Knees

Circuit 02 (Repeated 2x):
07 - Step Kick Burpees
08 - In & Out Carriers
09 - Alt Lunges
10 - 180 Hook March
11 - Gecko Warriors
12 - Tri-Knee Combo

Circuit 03 (Repeated 2x):
13 - Pike-Tap Knees
14 - Carrier Squat Lunges
15 - Low Squat Jab Knees
16 - Split Lunge Push
17 - V-Worms
18 - Heel Tap Jacks

Circuit 04 (Repeated 2x):
19 - Tr-Jab Knee Attack
20 - Carrier Squats
21 - Squat Tap Abs
22 - Lawn Press
23 - Rocking Curtsies
24 - ISO Sprinter Knees

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.

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