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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells, Kettlebells, Resistance Band & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (Repeated 2x):
01 - Mad-Man Sprints
02 - Heavy KB Swings
03 - Side Lunge Switch
04 - Side Plank Push-ups
05 - Booty Builders
06 - In & Out Squats

Circuit 02 (Repeated 2x):
07 - Scramble Jacks
08 - Resistance Push-ups
09 - Side Knee Tucks
10 - ISO Lift Burpees
11 - Low Curtsy Squats
12 - Push-up Jacks

Circuit 03 (Repeated 2x):
13 - Football Drills
14 - Squat Swing Press
15 - Brisk Jugglers
16 - ISO Renegades
17 - Standing Row Flys
18 - Fender Benders

Circuit 04 (Repeated 2x):
19 - Cardio Circuit
20 - Boing Boing Sprints
21 - Squat Curl Hops
22 - Rev Pulse Lunge
23 - F2B Kettlebell Crawlers
24 - Speed Jugglers

Abs:
01 - Deadman Crunch
02 - Russian Twists
03 - ISO Threader Planks L
04 - Sprinter Abs
05 - ISO Threader Planks R
06 - Bicycles
07 - Cross Star Taps
08 - Alt Toe Taps
09 - Weighted Flutter Holds

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.