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Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells, Mat + Wall

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Circuit 01 - Upper Cardio
01 - Teacher's Pets
02 - L2R ISO Hand Burpees
03 - 180 Fly Sprints
04 - Beast Mode Scrambles
05 - Diamond Climbers
06 - Back Fist Sprints

Circuit 02 - Upper Strength
01 - Push Thrust Push Curls
02 - ISO Clockwork Swings
03 - Curl Fly Curl Press
04 - Dbl Push Row Flys
05 - Kneeling Tri Press

Circuit 03 - Lower Cardio
01 - Sprinter Lunges
02 - Hop-Over Burpees
03 - Agility Sprints
04 - Bloodhound Lunges
05 - Thigh Killer Crawls
06 - Bullet Kicks L/R

Circuit 04 - Lower Strength
01 - ISO Lift Burpee
02 - Trinity Squat Lunges
03 - Heavy DB Swings
04 - F2B Blast-Off Squats
05 - Sumo Squats

Circuit 05 - Upper Cardio
01 - Donkey Sprints
02 - Hungry Hippos
03 - F2B Uppercuts
04 - Burst-Worm Jack-Backs
05 - Stacker Thrusts
06 - Mountain Climbers

Circuit 06 - Upper Strength
01 - Lawn Mores L
02 - High Pull Curls
03 - Lawn Mores R
04 - Elevated Ladder Push-ups
05 - Kneeling Open/Close Press

Circuit 07 - Lower Cardio
01 - Duck Lunge Sprints
02 - Side Lunge Squat Twists
03 - Stork Tap Twists
04 - T-Squat Hops
05 - 180 Tri-Switch Lunges
06 - Tri-Climb Hops

Circuit 08 - Lower Strength
01 - Booty Builders
02 - Heavy Side Lunge Pass
03 - Stack Hop Squats
04 - F2B Peddle Squats
05 - DB Wall Sits

Circuit 09 - Abs
01 - Hi-Low Shin Grabbers
02 - Side Ab Stabbers
03 - Side X Crunch L
04 - Jack Tap Knees
05 - Side X Crunch R
06 - Russian Twists
07 - Seated Tuck-Overs
08 - Hi-Low Pelvic Thrusts

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.