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

Estimated Calories Burned:
246-541

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 - Cardio Upper
01 - 45 - Sprinter Push-ups
02 - 45 - S2S Jab Sprints
03 - 30 - F2B Uppercuts
04 - 45 - Scramble Jabs
05 - 45 - Jack-5 Burpees
06 - 30 - Body Bangers
07 - 45 - Speed Bag Knees
08 - 45 - Half Push-ups
09 - 30 - Climber Claps

Circuit 02 - Strength Upper
01 - 45 - Alt Curls
02 - 45 - Alt Arnolds
03 - 30 - Open Curls
04 - 45 - Lawnmowers
05 - 45 - Push-ups
06 - 30 - In & Out Flys
07 - 45 - Alt Back Flys
08 - 45 - ISO Renegades
09 - 30 - Press Jacks

Circuit 03 - Cardio Lower
01 - 45 - Sprinter Lunges
02 - 45 - Tri-Knee Combo
03 - 30 - Side Jab Squats
04 - 45 - Plyo Heismans
05 - 45 - Diamond Kicks
06 - 30 - Brisk March
07 - 45 - Alt Lunge Squats
08 - 45 - Stork Sprints
09 - 30 - Tri-Climb Hops

Circuit 04 - Strength Lower
01 - 45 - Typewriters
02 - 45 - Bulgarian Lunges
03 - 30 - L2R Pick-ups
04 - 45 - Curtsy Crosses
05 - 45 - Deadlift Squats
06 - 30 - Tri-Switches
07 - 45 - Booty Builders
08 - 45 - Stacker Squats
09 - 30 - Pulse-ups

Burnout - Push Tuck Sprints

Stretch