Estimated Calories Burned:
346-703

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 - 180 Juggler Sprints
02 - Switch Drop Burpees
03 - Rev Lunge Curls
04 - Jump the Broom
05 - Swing Squat Press

Circuit 04:
01 - Tri-Fly Sprints
02 - Tabletop Press L
03 - Dbl Jack Jabs
04 - Tabletop Press R
05 - Cross-Climbers
06 - Pick-up Squats
07 - ISO Lift Burpees L
08 - S2S Hurdle Sprints
09 - ISO Lift Burpees R
10 - STRUGGLERS

Circuit 05:
01 - 180 Triple High Knee Sprints
02 - Switch Drive Lunges
03 - Inchworm Slams
04 - Switch Lunge Mowers
05 - Devil Press

Circuit 06:
01 - Side Lunge Squats
02 - Squat Curl Hops
03 - Pike Knee-ups L
04 - Alt Back Flys
05 - Pike Knee-ups R
06 - Pike-Back Push-ups
07 - Typewriter Squats
08 - Pass Press Lunge L
09 - Tuck Jacks
10 - Pass Press Lunge R

Circuit 07:
01 - S2S Tap Jugglers
02 - Mechanic Squat Press
03 - S2S Walking Push Hops
04 - Dbl Curl Stacks
05 - 180 Sumo Squat Twists

Circuit 08:
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 - Russian Twists
03 - Hip Dip Reachers L
04 - Sprinter Abs
05 - Hip Dip Reachers R
06 - NASCAR Drivers
07 - Cross Star Taps
08 - Bicycles
09 - Seated Bicycles

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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