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Estimated Calories Burned:
352-639

Equipment Needed:
Dumbbells + Wall

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - Plane Signals
02 - Plyo Frog Shuffle
03 - Brisk Juggle Twists
04 - Clap Thrust Pikes
05 - Sagat Climbers
06 - Switch Lunge Jacks
07 - Stork Jack Sprints
08 - S2S Pushy Frogs
09 - Tri-Side Hurdles
10 - ISO Sprint Hops
11 - Zig-Zag Leaps
12 - Anti-Gravity Climbers
BURNOUT!!! - Donkey Tap Sprint Tucks

Circuit 02:
01 - S2S Stack Squats
02 - Alt Curls
03 - Alt Press Lunges
04 - D-Lift Squat Press
05 - Renegade Thrusts
06 - Lawnmowers
07 - Rev Deadlifts L
08 - Rev Deadlifts R
09 - Cross-Hold Curls
10 - Bullet Press L
11 - Bullet Press R
12 - Elevated Push-Ladders
BURNOUT!!! - Diamond Squat Ladders

Circuit 02:
01 - Mad-Man Burpees
02 - 180 Lunge Switches
03 - Tri-Back Flys
04 - ISO Hop-Over Burpees
05 - Traffic Directors
06 - Stork Tap Sprints
07 - Halo Burpees
08 - Renegade Raises L
09 - Renegade Raises R
10 - Jehosaphattys
11 - Curly Flys
12 - Side Lunge Switch
BURNOUT!!! - Dumbbell Gauntlet

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.