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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (Repeated 2x):
01 - LVL 4 Sprints
02 - Mousetrap Push-ups
03 - Pick-up Squats
04 - Hop-Over Burpees
05 - High Pull Curls
06 - Mountain Climbers

Circuit 02 (Repeated 2x):
07 - Sagat Sprints
08 - Twist Hip Burpees
09 - Side Lunge Switch
10 - Stacked Foot Push-ups
11 - Bullet Lunges
12 - Donkey Sprints

Circuit 03 (Repeated 2x):
13 - Stork Sprints
14 - Halo Burpees
15 - Fender Benders
16 - Renegade Jacks
17 - ISO Tap Sprints
18 - Gravity Climbers

Circuit 04 (Repeated 2x):
19 - Hustle Tap Burpees
20 - ISO DB Swings
21 - Bloodhound Lunges
22 - Cardio Circuit
23 - Stack Hop Squats
24 - 180 Jugglers

Abs:
01 - Bicycles
02 - Side Hip Dips L
03 - Xs & Os
04 - Side Hip Dips R
05 - DB Bike Passes
06 - Full Crunches
07 - Twist Knee Kick-Backs L
08 - Sprinter Abs
09 - Twist Knee Kick-Backs R

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.

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