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Estimated Calories Burned:
252-594

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Lunge Sprints
02 - 45 - S2S Plyo Lunges
03 - 45 - 180 Heismans
04 - 45 - Agility Jacks
05 - 30 - Back Clap Squats
06 - 45 - Stork Sprints
07 - 45 - ISO Leg Burpees (L)
08 - 45 - ISO Leg Burpees (R)
09 - 45 - S2S Heismans
10 - 30 - Tornado Lunges

Circuit 02
01 - 45 - Tri-Wide Squats
02 - 45 - Bullet Lunges (L)
03 - 45 - Bullet Lunges (R)
04 - 45 - L2R Squat Twists
05 - 30 - Paddle Lunges
06 - 45 - Pick-up Squats
07 - 45 - Weighter Skaters
08 - 45 - Switch Feet
09 - 45 - Dbl Squat Kicks
10 - 30 - Switch Lunges

Circuit 03
01 - 45 - Globe Squats
02 - 45 - S2S Heisman Hops
03 - 45 - Tri-Lunges
04 - 45 - 180 Switch Taps
05 - 30 - Alt. Skiers
06 - 45 - F2B Shuffle Taps
07 - 45 - Tri-Climb Hops
08 - 45 - Gravity Jacks
09 - 45 - Jugglers
10 - 30 - Sky Squats

Circuit 04
01 - 45 - Bulgarian Lunges
02 - 45 - Lunge Swings
03 - 45 - 80/20 Hops
04 - 45 - Curtsy Crosses
05 - 30 - Alt. Lunge Squats
06 - 45 - ISO Calf Raises
07 - 45 - Calf Hop Squats
08 - 45 - Alt. Lunge Kicks
09 - 45 - Stack Steps
10 - 30 - Dorothys

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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