Estimated Calories Burned:
328-652

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Dual Hang Snatch
02 - Devil Press
03 - Side Back Lunge Hops
04 - DB Wide Squat Curls
05 - L2R DB Deadlifts

Circuit 02 (2x):
06 - ISO Lift Burpees
07 - Side Lunge Pass
08 - Dbl Curl Step-Backs
09 - Swing Squat Press
10 - Lawn-Mores

Circuit 03 (2x):
11 - Halo Lunge Hops
12 - Clap Pull-Over Push
13 - Alt Clean Squat Press
14 - In & Out Switch Drops
15 - F2D Lunges

Circuit 04 (2x):
16 - Mechanic Squat Press
17 - Dbl Push Pike-Backs
18 - DB Burpee Step-Downs
19 - Side Lunge Pick-ups
20 - Lunge-Mower Switches

Circuit 05 (2x):
21 - L2R Sumo Squat Twists
22 - S2S Step Curls
23 - Plank Row Hops
24 - Shot Put Press
25 - Bullet Lunges

Circuit 06 (2x):
26 - Rev Lunge Curls
27 - V-Drop Hops
28 - Carrier Builders
29 - Back Fly Deadlifts
30 - Push-up Thrusts

Circuit 07 (2x):
31 - ISO DB Swings
32 - Switch Drop Burpees
33 - S2S Squat Curls
34 - Rev Pulse Lunges
35 - Power Press Squats

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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