Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 551

Workout Breakdown:

Warm-up

Circ 01:
01 - ISO DB Swings
02 - Dbl Swing Knee Holds
03 - Swing Switch Burpees
04 - ISO Lift Burpees L
05 - ISO Lift Burpees R
06 - F2B V-Drop Squats

Circ 02: High
01 - In & Out Circle Curls
02 - Back Fly Curl Press
03 - Dbl Lawn Press L
04 - Dbl Lawn Press R
05 - Back Fly Burpees
06 - Man-Makers

Circ 03: Low
01 - S2S Twist Tap Lunges
02 - Pick-up Squats
03 - Slam Squat Jacks
04 - In & Out Switch Drop Squats L
05 - In & Out Switch Drop Squats R
06 - Switch Drop Jack Squats

Circ 04: Cardio
01 - Dbl Hustle Taps
02 - Relay Taps
03 - Relay Sprints
04 - Mt. Kickers
05 - Relay Climbers
06 - Rainbow Kick Climbers

Circ 05: Abs
01 - Alt Switch Blade Crunch
02 - Ball Crunches
03 - 1-2 Double Tuck Crunch
04 - Seated Rainbow Tucks
05 - Jack Knife Toe Tap Reaches
06 - Rev Crab Kicks

Circ 06: Burpees
01 - Inchworm Hops
02 - Quads Killers
03 - Inchworm Slams
04 - Obstacle Hops L
05 - Obstacle Hops R
06 - Burst Worms

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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