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

Estimated Calories Burned:
307-674

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Curl Burpees
02 - 45 - Dbl Squat Kicks
03 - 45 - Alt. Side Knees (L)
04 - 45 - Alt. Side Knees (R)
05 - 30 - Mt. Climbers
06 - 45 - Bent-Over Rows
07 - 45 - Squat Uppercuts
08 - 45 - In & Out Curl Lunges
09 - 45 - Trinity Push-ups
10 - 30 - Squat Hops
11 - 45 - REST

Circuit 02
01 - 45 - Pick-up Squats
02 - 45 - Alt. Lunges
03 - 45 - Row-Press Burpees
04 - 45 - Globe Hop Squats
05 - 30 - Press Jacks
06 - 45 - Lawnmowers (L)
07 - 45 - Lawnmowers (R)
08 - 45 - Alt. Squat Lunges
09 - 45 - X Cross Curls
10 - 30 - Froggers
11 - 45 - REST

Circuit 03
01 - 45 - Tri Press Squats
02 - 45 - Switch Lunges
03 - 45 - Back-Tri Presses
04 - 45 - Under Knee Squats
05 - 30 - In & Out Flys
06 - 45 - S2S Squat Curls
07 - 45 - Alt. ISO Curls
08 - 45 - Bullet Squats
09 - 45 - S2S Bent Rows
10 - 30 - Dive-Bombers
11 - 45 - REST

Circuit 04
01 - 45 - Weed Pull Burpees
02 - 45 - ISO Press Lunges
03 - 45 - Trinity Squats
04 - 45 - Tri-Hold Planks
05 - 30 - Pulse-ups
06 - 45 - ISO Calf Raises (L)
07 - 45 - ISO Calf Raises (R)
08 - 45 - Shuffle Presses
09 - 45 - Quick Mowers
10 - 30 - Push-up Rows
11 - 45 - REST

BURNOUT!!!

Cool-Down