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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells, Kettlebells, Pull-up Bar, Resistance Bands, Sandbag & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Jump Ropes
02 - MAX Burpees
03 - Jump Pulls
04 - Heavy Renegades
05 - Side Back Carriers
06 - KB Swings

Circuit 02 (2x):
07 - Stork Sprints
08 - MAX Clap Push Pull
09 - Speed Jugglers
10 - In & Out Carriers
11 - Hop-Over Burpees
12 - Resistance Rows

Circuit 03 (2x):
13 - Jump Ropes
14 - Carrier Squat Lunge
15 - Hurdle Sprints
16 - Squat Swing Press
17 - Balance Renegades
18 - LVL 2 Sprints

Circuit 04 (2x):
19 - Resistance Sprints
20 - Twist Hip Burpees
21 - Pass-Under Press
22 - Wide Pull-ups
23 - MAX Push-ups
24 - Carrier Stack Hops

Mat Abs:
01 - Bicycles
02 - DB Bike Passes
03 - Russian Twists
04 - Side Hip Dips L
05 - Sprinter Abs
06 - Side Hip Dips R
07 - 12 to 3 Full Crunch
08 - Genie Pulse
09 - 1-2-Double Tuck Crunch

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.