Estimated Calories Burned:
346-703

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - S2S Burpee Sprints
02 - L2R Hang Snatch Lunge
03 - Negative Hop Squats
04 - Pike-Back Kick-Ups
05 - Rev Lunge Curl Hops

Circuit 02:
01 - Hello My Ladies L
02 - Side Lunge Push L
03 - Hello My Ladies R
04 - Side Lunge Push R
05 - High Hold Sprints
06 - Ground Tap Sprints
07 - High Low Goblet Squats
08 - Twist Hip Hops
09 - F2B Shuffle Squats
10 - Hungry Hippos

Circuit 03:
01 - LVL 4 Sprints
02 - RDL Press Burpees
03 - S2S Tap Jugglers
04 - Halo Lunge Hops
05 - Power Push Jacks

Circuit 04:
01 - Typewriter Sprints L
02 - ISO Push Press Burpees
03 - Typewriter Sprints R
04 - ISO DB Swings
05 - Bob & Weave Tucks
06 - TYAs
07 - Power Pass Lunge L
08 - Swing Kick Jacks
09 - Power Pass Lunge R
10 - Mt Climbers

Circuit 05:
01 - Jump the Broom
02 - ISO Drop Burpees
03 - Side Step Curls
04 - Switch Drive Lunge
05 - Kneeling Row Hops

Circuit 06:
01 - Triple High Knee Sprints
02 - ISO Clean Lunge L
03 - Open Shoulder Curls
04 - ISO Clean Lunge R
05 - Wide Pedal Burpees
06 - 180 Pulse Twist Squats
07 - Clockwork Swings L
08 - Tri-Jab Tucks
09 - Clockwork Swings R
10 - In & Out Jack Push

Circuit 07:
01 - F2B Alt Clean Press
02 - Mechanic Squat
03 - Inchworm Slams
04 - Rev Lunge Swings
05 - Back Fly Deadlifts

Circuit 08:
01 - F2B Stork Taps
02 - Side Lunge Pass
03 - Fake Skate Tucks L
04 - Pick-up Squats
05 - Fake Skate Tucks R
06 - Dive-Bomber Hops
07 - Tri-Knee Combo
08 - Side Luge Switch
09 - Pike-Tap Push
10 - Power Press Squats

Abs:
01 - 1-2 Tuck Crunch
02 - Russian Twist Drops
03 - V-Tap Crunch L
04 - Pot Stirs
05 - V-Tap Crunch R
06 - Bicycle Passes
07 - Alt Star Tap Crunch
08 - Shin Grabbers
09 - Flutter Kicks

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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