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

Estimated Calories Burned:
327-693

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Hurdles
02 - 45 - AMRAP Squats (W)
03 - 45 - 3 Hop Squats
04 - 45 - Brisk March
05 - 30 - Tuck Jumps
06 - 45 - Alt. Lunges (W)
07 - 45 - Bulgarian Lunges (W)
08 - 45 - Mt. Divers
09 - 45 - Cardio Circuit 01
10 - 30 - Froggers
11 - 45 - REST

Circuit 02
01 - 45 - Pick-up Squats (W)
02 - 45 - Switch Kick Shuffle
03 - 45 - Weighted Burpees (W)
04 - 45 - Side-Step Jacks
05 - 30 - Diamond Jumps
06 - 45 - S2S Squat Curls (W)
07 - 45 - 1-2-3 Ab Burpees
08 - 45 - Trinity Squats (W)
09 - 45 - ISO Lunge Hops
10 - 30 - Sky Squats
11 - 45 - REST

Circuit 03
01 - 45 - 3-Way Sprints
02 - 45 - Alt. Squats Lunges (W)
03 - 45 - Alt. Prisoner Lunges
04 - 45 - Globe Hop Squats (W)
05 - 30 - Jumping Jabs
06 - 45 - Pick & Throw Shots
07 - 45 - Alt. Low Skiers
08 - 45 - 1-2-3 Side-Kicks
09 - 75 - Weighted Wall Squats (W)
11 - 45 - REST

Circuit 04
01 - 45 - S2S Sprint Lunges
02 - 45 - Calf Raise Squats (W)
03 - 45 - Squat Ab Twists
04 - 45 - X-Skaters
05 - 30 - Curtsy Lunges
06 - 45 - Mt. Lovers
07 - 45 - ISO Calf Raises (L)
08 - 45 - ISO Calf Raises (R)
09 - 45 - Juggle Knee Taps
10 - 30 - F2B Shuffle Squats
11 - 45 - REST

BURNOUT!!!

Cool-Down