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Estimated Calories Burned:
393-793

Equipment Needed:
Dumbbells + Jump Rope

Level:
Extreme

Workout Breakdown:

3 Circuits X 2

Warm-up

01 - DBL Hop Burpees
02 - Side Lunge Switch
03 - 180 Ground Worms
04 - Power Press Lunge
05 - Duck Lunge Sprints
06 - Lawn Mores
07 - Bear Crawl Hops
08 - Bullet Builders

09 - Agility Storks
10 - Liberty Swings
11 - Stack Foot Push
12 - DB Drop Burpees
13 - Box Jugglers
14 - In & Out Mowers
15 - Clap Crawls
16 - Shuffle Hops

17 - Plane Signals
18 - Burpee Press
19 - Elevator Squats
20 - Halo Swing Lunge
21 - Dive Bomber Hops
22 - Y Back Twists
23 - Pike Knee Jacks
24 - Rocket Press

Burnout - Jump Rope Circuit
01 - Jump Rope
02 - High Knee Rope
03 - ISO Knee Skips
04 - Speed Ropes
05 - Dbl Unders

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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