Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
407-897

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Tri-Push Burpees
02 - 45 - Ladder-8 Push-ups
03 - 30 - Door Openers
04 - 45 - Alt. Skater Jacks
05 - 45 - Frogger Push-ups
06 - 30 - ISO Geckos
07 - 45 - Switch Curl Press
08 - 45 - Fly Squatters
09 - 30 - Speed Bags
10 - 45 - Traffic Directors
11 - 45 - Slow-Mo Push-ups
12 - 30 - Pulse-ups
Rest

Circuit 02
01 - 45 - Lvl 1 Drills
02 - 45 - Al.t Uppercut Presses
03 - 30 - Alt. Press Jacks
04 - 45 - Warrior Push-ups
05 - 45 - Jack-5 Burpees
06 - 30 - Quick Jacks
07 - 45 - Slam Squat Shuffles
08 - 45 - In & Out Curl Lunges
09 - 30 - Open Arm Curls
10 - 45 - Shadow Jabs
11 - 45 - Pike-Bombers
12 - 30 - Quick Bent Rows
Rest

Circuit 03
01 - 45 -Alt. Press Burpees
02 - 45 - Renegade Push-ups
03 - 30 - S2S Push-ups
04 - 45 - Back Row Press
05 - 45 - Supine Push Rolls
06 - 30 - Kick-out Push-ups
07 - 45 - S2S Curl Burpees
08 - 45 - Cliffhangers
09 - 30 - F2B Uppercuts
10 - 45 - Plyo Burpees
11 - 45 - S2S Curls
12 - 30 - Explosive Spideys
Rest

Circuit 04
01 - 45 - Gecko Divers
02 - 45 - Alt. Curls
03 - 30 - Wall-Taps
04 - 45 - Balance Tri-Push-ups
05 - 45 - Stacker Clap Push-ups
06 - 30 - Scramble Jabs
07 - 45 - ISO Arnolds (L)
08 - 45 - ISO Arnolds (R)
09 - 30 - Pike-Push Burpees
10 - 45 - S2S Switch Presses
11 - 45 - S2S Dumbbell Swings
12 - 30 - In & Out Flys
Rest

Circuit 05
01 - 45 - S2S Push Presses
02 - 45 - F2B Lunge Curls
03 - 30 - Back Fly Hops
04 - 45 - Prisoner Push-ups
05 - 45 - ISO Curls
06 - 30 - Switch Feet
07 - 45 - Inch Row Hops
08 - 45 - Alt. Lawnmowers
09 - 30 - Squat Push-ups
10 - 45 - ISO Tri Holds
11 - 45 - Curly Flys
12 - 30 - Power Runs
Rest

BURNOUT!!!

Cool-Down