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Estimated Calories Burned:
609-1342

Equipment Needed:
Dumbbells + Mat

Level:
Extreme

Workout Breakdown:

Warm-up

Full-Body Circuit
01 - LVL 1 Drills
02 - Alt - Lunge Squats
03 - Suicide Sprints
04 - Mt - Divers
05 - Cardio Circuit 01
06 - Wall Taps
07 - Warrior Push-ups
08 - Inchworm Burpees
09 - Gravity Climbers
10 - ISO Toe Tap Squats
11 - Drop-N-Roll Burpees
12 - Wall Squats

Kickboxing Circuit
01 - Super Knee Burpees
02 - Shadow Jabs
03 - Power Strikes
04 - Scramble Jabs
05 - Switch Kick Shuffles
06 - Jumping Jabs
07 - Power Core Combo
08 - Belt Kicks
09 - Alt - Back Kicks
10 - Body Head Bangers
11 - Side-Step Kicks
12 - Cross Block Squats

Plyo Circuit
01 - Plyo Burpees
02 - Juggler Squats
03 - Kevin Harts
04 - ISO Lunge Hops
05 - Squat Push-ups
06 - Criss-Cross Tucks
07 - Gecko Rolls
08 - Tuck Series
09 - Pendulum Burpees
10 - Tabletop Series
11 - Globe Hop Squats
12 - Walking Push-ups

Sports Circuit
01 - S2S Relay Sprints
02 - Free Throw Burpees
03 - Goalie Divers
04 - S2S Backhands
05 - Home Base Burpees
06 - Alt - Skaters
07 - Cross-Over Lunges
08 - X-Skaters
09 - Pick & Throw Shots
10 - Pitch-N-Switch
11 - Field Goal Kicks
12 - Football Drills

Light Dumbbell Circuit
01 - Weed Pullers
02 - Switch Feet Curls
03 - Weighted Tucks
04 - ISO Press Lunges
05 - S2S Squat Curls
06 - Press Jacks
07 - Balance Tris
08 - Plank Row Burpees
09 - Goblet Squat Hops
10 - Brisk March
11 - Shuffle Presses
12 - ISO Calf Raises

01 - Seated Bicycles
02 - Reverse Bicycles
03 - Xs & Os
04 - Russian Twists
05 - Side Plank Scissors L
06 - Side Plank Knee L
07 - Side Hip Dips L
08 - Side Plank Scissors R
09 - Side Plank Knee R
10 - Side Hip Dips R
11 - Bicycle Twists
12 - Crunch Punches
13 - Alt - X Reaches
14 - Genie Pulses
15 - Negative Sit-ups
16 - Ball Crunches
17 - Rev - Crunch Pulses
18 - Plank Knee Twists
19 - Low Plank Obliques
20 - Plank Thrusts
21 - Mt - Climbers
22 - Plank In & Outs
23 - Rolling V-Ups
24 - 3-Way Sit-Ups
25 - Butterfly Knife Pulses
26 - Heel Taps

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.