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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (Repeated 2x):
01 - Burpee Sprints
02 - ISO DB Swings
03 - Switch Feet Hop-Overs
04 - Side V Lunges
05 - Tap Clap Push
06 - Pike Knee Jacks

Circuit 02 (Repeated 2x):
07 - S2S Juggler Taps
08 - ISO Lift Burpees
09 - Push-up Jacks
10 - Low Curtsy Squats
11 - Grave Jumpers
12 - Mt Climbers

Circuit 03 (Repeated 2x):
13 - Hustle Tap Burpees
14 - LVL 4 Sprints
15 - Side Lunge Switch
16 - Threader Push-ups
17 - Tri-Knee Combo
18 - Typewriter Squats

Circuit 04 (Repeated 2x):
19 - 180 Juggler Sprints
20 - Renegade Jacks
21 - Tuck Jacks
22 - Rev Pulse Lunge
23 - D-Lift High Pulls
24 - Tri-Climb Hops

Mat Abs:
01 - 1-2-Double Tuck Crunch
02 - 12 to 3 Full Crunch
03 - Scissor Heel Taps
04 - Side Hip Dips L
05 - Sprinter Abs
06 - Side Hip Dips R
07 - Bicycles
08 - Hammer Crunch
09 - ISO Leg Switches

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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