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Estimated Calories Burned:
679-1248

Equipment Needed:
Dumbbells + Mat

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01:
01 - Rolling Burpees
02 - Pick-up Press
03 - Plyo Skaters
04 - Trinity Push-ups
05 - Sagat Burpees
06 - Jab Kick Squat
07 - Alt Curls
08 - Gravity Tucks
09 - Mt Climbers

Circuit 02:
01 - Madman Sprints
02 - Sumo Strikes
03 - Jumping Jabs
04 - Booty Builder
05 - Dumbbell Gauntlet
06 - DB Back Flys
07 - Juggler Hurdles
08 - Duck Lunge Sprint
09 - In & Out Tucks

Circuit 03:
01 - Gecko Sprints
02 - Traffic Directors
03 - Twerk Twists
04 - ISO Tap Sprints
05 - ISO Kick Burpees
06 - Pulse-ups
07 - Lawnmowers
08 - Sprinter Drills
09 - Tri-Climb Hops

Circuit 04:
01 - Plyo Heismans
02 - 180 Renegades
03 - Squat Twist Press
04 - Majesty Squats
05 - ISO Divers
06 - Tri-Fly Sprints
07 - Cheerleaders
08 - Clap Tuck MAX
09 - Climber Claps

Circuit 05:
01 - Side Knee Climbers
02 - Box Push-ups
03 - In & Out Sprints
04 - Toe Tap Kicks
05 - 1-2-3 Curls
06 - Cross Curls
07 - 1-2-3 Tuck Burpees
08 - Stacker Thrusts
09 - Switch Kicks

Circuit 06:
01 - Stork Sprints
02 - Typewriters
03 - Squat Twists
04 - Pike-Tap Knees
05 - T-Squat Hops
06 - Tri-Switch Lunge
07 - Wide Lawnmowers
08 - Clap Kick Push-ups
09 - Eagle Tucks

Circuit 07:
01 - Push Climbers
02 - Alt Side Knees
03 - Juggler Flys
04 - Bulgarian Lunges
05 - ISO Hold Curls
06 - Full Curls
07 - Alt Lunge Squat
08 - Surfer Burpees
09 - Speed Jugglers

Circuit 08:
01 - Cowabunga Squats
02 - Stack Foot Push
03 - Strike Downs
04 - Mt Lovers
05 - Curl Jacks
06 - Pick-ups Squats
07 - 180 Mt. Tucks
08 - Cardio Circuit
09 - Back Clap Squats

Circuit 09:
01 - Power Kick Burpees
02 - LVL 3 Sprints
03 - Donkey Hops
04 - Spartan Squats
05 - Accordions
06 - Fugitive Sprints
07 - Rev. Lunge Curls
08 - Ladder Tucks
09 - Donkey Frogs

Circuit 10:
01 - Relay Sprints
02 - Box Sprints
03 - Tap Ab Twist
04 - Mt. Kickers
05 - Half & Half Push-ups
06 - Tri-Knee Combo
07 - Plyo Inchworms
08 - Diamond Swings
09 - Strugglers

Abs Circuit:
01 - Xs & Os
02 - Alt Dbl Taps
03 - Genie Pulses
04 - Gumbo Stirs
05 - High Heel Taps
06 - Row Boats
07 - Bicycle Crunch
08 - Karate Kids
09 - Dead-man Crunch
10 - Russian Twists

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.