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

Estimated Calories Burned:
401-867

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Shuffle Press Burpees
02 - 45 - Pick-up Squats
03 - 45 - Curly Fly Lunges
04 - 30 - Bullet Squats
05 - 45 - Renegade Burpees
06 - 45 - S2S Squat Curls
07 - 30 - In & Out Flys
08 - 45 - Alt. Lunge Squats
09 - 45 - Alt. Lawnmowers
10 - 45 - Alt. Side Knees
11 - 30 - Press Jacks
12 - Rest - 45

Circuit 02
01 - 45 - Weed Pullers
02 - 45 - Traffic Directors
03 - 45 - Switch Feet Curls
04 - 30 - Uppercut Squats
05 - 45 - ISO Curls (L)
06 - 45 - ISO Curls (R)
07 - 30 - S2S Curl Hops
08 - 45 - S2S Hurdles
09 - 45 - Balance Tri Push-ups
10 - 45 - Dbl Squat Kicks
11 - 30 - F2B Press Jacks
12 - Rest - 45

Circuit 03
01 - 45 - Dbl Press Burpees
02 - 45 - Lunge Waves
03 - 45 - Goblet Globes
04 - 30 - Balance Tri Push-ups
05 - 45 - Ballerina Burpees
06 - 45 - S2S Step Curls
07 - 30 - Open Arm Curls
08 - 45 - S2S Lunge Twists
09 - 45 - Tri-Hold Planks
10 - 45 - Jog Lunges
11 - 30 - Switch Lunges
12 - Rest - 45

BURNOUT!!!

Abs
01 - Bicycle Passes
02 - ISO Reach-Ups (L)
03 - Ab Hammers
04 - ISO Reach-Ups (R)
05 - Crunch Punches
06 - Genie Pulses
07 - Full Press-ups
08 - Side Hip Dips (R)
09 - Side Hip Dips (R)
10 - Paddle Boats
11 - Up-N-Over Twists
12 - Hanging V-Ups
13 - Ab Fly Sit-ups
14 - Star Presses
15 - V-Throughs
16 - High Heel-Taps
17 - Bridge Passes
18 - Toe Taps (L)
19 - Toe Taps (R)
20 - Russian Twists

Cool-Down