Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
415-898

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Mt. Lovers
02 - 45 - Pick-up Squats (W)
03 - 30 - S2S Press Lunges (W)
04 - 45 - Inchworm Burpees
05 - 45 - Trinity Push-ups
06 - 30 - Back Fly Burpees (W)
07 - 45 - ISO Switch Burpees
08 - 45 - Jog Lunges (W)
09 - 30 - Quick Knees
10 - 45 - Squat Curls (W)
11 - 45 - F2B Press Ladders (W)
12 - 30 - Pulse-ups
Rest

Circuit 02
01 - 45 - S2S Floor Tap
02 - 45 - Renegade Burpees (W)
03 - 30 - Switch Feet Curls (W)
04 - 45 - Tap-N-Claps
05 - 45 - Side Lunge Waves (W)
06 - 30 - Quick Jacks
07 - 45 - S2S Pick-up Rows (W)
08 - 45 - S2S Back Flys (W)
09 - 30 - 180 Burpees
10 - 45 - Open Arm Curl Press (W)
11 - 45 - Walking Push-up Burpees
12 - 30 - Jugglers
Rest

Circuit 03
01 - 45 - Lvl 1 Drills
02 - 45 - Alt. Press Lunges (W)
03 - 30 - Alt. Press Jacks (W)
04 - 45 - Tri-Hop Squats
05 - 45 - S2S Push-Thrusts
06 - 30 - Alt. Squat Uppercuts (W)
07 - 45 - 80/20 Burpees
08 - 45 - F2B Tri-Lunges (W)
09 - 30 - Elevator Jacks
10 - 45 - Wood Chops (W)
11 - 45 - Goblet Globes (W)
12 - 30 - Mt. Climbers
Rest

Circuit 04
01 - 45 - Shuffle Press Burpees (W)
02 - 45 - LVL 3 Tucks
03 - 30 - Side Punch Squats
04 - 45 - ISO Curls (L) (W)
05 - 45 - ISO Curls (R) (W)
06 - 30 - Dbl Lunges (W)
07 - 45 - Star Hop Burpees
08 - 45 - In & Out Push-ups
09 - 30 - Back Tri Press (W)
10 - 45 - ISO Lunge Hops
11 - 45 - Balance Tri Push-ups (W)
12 - 30 - In & Out Tucks
Rest

Circuit 05
01 - 45 - Dbl Press Burpees (W)
02 - 45 - Up-N-Over Squats
03 - 30 - Traffic Directors (W)
04 - 45 - S2S Relay Sprints
05 - 45 - Curly Fly Lunges (W)
06 - 30 - Open Arm Curls (W)
07 - 45 - Tri-Hold Planks (W)
08 - 45 - Burpee Jacks
09 - 30 - In & Out Flys (W)
10 - 45 - Warrior Push-ups
11 - 45 - Alt. Arnolds (W)
12 - 30 - 3-Way Sprints
Rest

BURNOUT!!!

Cool-Down