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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells & Mat
Sandbag (Optional)

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (Repeated 2x):
01 - Side Hurdle Burpees
02 - ISO DB Swings
03 - F2B Twist Squats
04 - Liberty Swings
05 - MAX Push-ups
06 - Mountain Reachers

Circuit 02 (Repeated 2x):
07 - LVL 4 Sprints
08 - Renegade Jack Push
09 - Donkey Sprints
10 - Carrier Squats
11 - Lawn Press
12 - Push-up Jacks

Circuit 03 (Repeated 2x):
13 - Scramble Jacks
14 - Suitcase Lunge
15 - Tuck Jacks
16 - Tap Clap Push
17 - High Pull Curls
18 - Pick-up Lunges

Circuit 04 (Repeated 2x):
19 - Hi-Low Hurdles
20 - ISO Lift Burpees
21 - Uppercut Knees
22 - In & Out Carriers
23 - Pike-Tap Push
24 - 180 Jugglers

Abs:
01 - Bicycles
01 - 1-2 Double Crunch
02 - Russian Twists
03 - Twist Knee Kick-Backs L
04 - 12 to 3 Full Crunch
05 - Twist Knee Kick-Backs R
06 - Sprinter Abs
07 - Alt Toe Taps
08 - DB Bike Passes
09 - Bicycles

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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