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Estimated Calories Burned:
389-803

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 - Legs Strength
45 - Bullet Lunges
45 - Curtsy Crosses
45 - DB Squat Press
45 - DB Deadlifts
45 - S2S Goblet Squats
45 - Twerk Walks

Circuit 02 - Legs Cardio
45 - ISO Tap Sprints
45 - ISO Leg Burpees
45 - Majesty Squats
45 - Agility Sprints
45 - Lunge Sprints
45 - Gravity Squats

Circuit 03 - Upper Strength
45 - Alt Curls
45 - Lawnmower Press L
45 - Lawnmower Press R
45 - Push-up Thrusts
45 - DB Chest Press
45 - Skull Crushers

Circuit 04 - Upper Cardio
45 - Jack-5 Burpees
45 - S2S Plank Climbers
45 - Pike Knee-ups
45 - Plyo Inchworms
45 - Stacker Push-ups
45 - Ladder Push-ups

Circuit 05 - Legs Strength
45 - Bulgarian Lunges
45 - Booty Builders
45 - Deadlift Squats
45 - Rev Pulse Lunges
45 - Alt Press Lunges
45 - Bullet Stacks

Circuit 06 - Legs Cardio
45 - Back Clap Squats
45 - 180 Switch Lunges
45 - Side Lunge Switch
45 - 180 Heismans
45 - ISO Sprint Hops
45 - Tri-Climb Hops

Circuit 07 - Upper Strength
45 - Twist-Cross Curls
45 - TYAS
45 - Alt Arnolds
45 - Lawnmowers
45 - Tri-Back Flys
45 - ISO Hold Curls

Circuit 08 - Upper Cardio
45 - Gecko Sprints
45 - Tri-Fly Sprints
45 - Scramble Jacks
45 - Box Push-ups
45 - Pike-Tap Sprints
45 - Stacker Thrusts

Burnout - Dumbbell Gauntlet

01 - Torture Tucks
02 - Russian Twists
03 - Alt Toe Taps
04 - DB Crunch Pass
05 - Side Hip Dips L
06 - Side Hip Dips R
07 - ISO Reachers L
08 - ISO Reachers R
09 - Side Heel Taps
10 - Pot Stirs

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.