Equipment Needed: Dumbbells + Mat
Level: EXTREME
Calories Burned: 850

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Hot Hands
02 - 15 - ISO DB Swings
03 - 30 - Low Writers
04 - 30 - In & Out Push-Jacks
05 - 45 - Thrusters
06 - 45 - F2B Stork Tap Hops
07 - 60 - V-Worm Lunges
08 - 45 - Half Whole Deadlifts
09 - 45 - Renegade Threaders
10 - 30 - U-Squat Lunge Hops
11 - 30 - Dive-Bomber Hops
12 - 15 - Quick Climbers
13 - 15 - Tri-Climb Hops

Circuit 02:
01 - 15 - Side Lunge Ab Twists L
02 - 15 - Side Lunge Ab Twists R
03 - 30 - DB Swing Squat Press
04 - 30 - Hustle Tap Jugglers L
05 - 45 - DB Halo Burpees
06 - 45 - Rev Lunge Curl Hops
07 - 60 - Maker Lunges
08 - 45 - RDL Pulse Pulls
09 - 45 - Elevated Ladder Push-ups
10 - 30 - Hustle Tap Jugglers R
11 - 30 - S2S Squat Curls
12 - 15 - Pick-up Squats
13 - 15 - Half Juggler Sprints

Circuit 03:
01 - 15 - High Knee Tap-Unders
02 - 15 - Quick Back Flys
03 - 30 - Clap Tap Push
04 - 30 - Jump the Broom
05 - 45 - S2S Grounded Burpees
06 - 45 - Alt DB Floor Snatch
07 - 60 - Kneeling Row Hops
08 - 45 - DB Gravity Squats
09 - 45 - Side Step Curls
10 - 30 - High-Low DB Sprints
11 - 30 - Accordion Push-ups
12 - 15 - 180 Pause Sprints
13 - 15 - Scramble Jacks

Circuit 04:
01 - 15 - Hello My Ladies L
02 - 15 - Hello My Ladies R
03 - 30 - Side Lunge Switch Drives
04 - 30 - Swing Switch Burpees
05 - 45 - Long Jump Jugglers
06 - 45 - Lunge-Mower Switches
07 - 60 - Devil Press Step-Ups
08 - 45 - Side Lunge Pass
09 - 45 - Dbl Push Pike-Backs
10 - 30 - Tuck Jacks
11 - 30 - DB Ham Swings
12 - 15 - Hop-Over Burpees
13 - 15 - Fly Sprints

Burnout - L2R Burst Worm Dash

Abs:
01 - Xs & Os
02 - DB Bike Pass
03 - X-Tap Twists L
04 - Genie Pulses
05 - X-Tap Twists R
06 - DB Extended Jackknives
07 - Side V-Tap Crunch L
08 - DB Assisted Sit-up Twists
09 - Side V-Tap Crunch R
10 - Laying Corenadoes

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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