Estimated Calories Burned:
176-358

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - Burpee Sprint Ladders
02 - Thrusters
03 - S2F Lunge Passes
04 - Grabber Tap Kick Taps
05 - Jack Thrust Push-ups

Circuit 02:
01 - S2S Plyo Heismans
02 - Dbl Swing Press
03 - Hop-Over Tucks
04 - Hi-Low Goblet Hops
05 - BOOMerang Sprints L
06 - Clockwork Swings L
07 - BOOMerang Sprints R
08 - Clockwork Swings R
09 - Push-up Thrusts
10 - Mt Climbers

Circuit 03:
01 - S2S Tap Jugglers
02 - Mechanic Squat Press
03 - S2S Walking Push Hops
04 - Dbl Curl Stacks
05 - 180 Sumo Squat Twists

Circuit 04:
01 - Juggler Flys
02 - S2S Lunge Passes
03 - Side V Sprints L
04 - Liberty Swings L
05 - Side V Sprints R
06 - Liberty Swings R
07 - Sphinx Rockers
08 - Pick-up Lunges
09 - Tri Knee Comobo
10 - Hi Low Donkey Hops

Abs:
01 - Xs & Os
02 - Hip Dip Reachers L
03 - Sprinter Abs
04 - Hip Dip Reachers R
05 - Seated Bicycles
06 - DB Bike Passes

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.