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Estimated Calories Burned:
282-568

Equipment Needed:
Dumbbells

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 - Upper Cardio
01 - Scramble Jacks
02 - Box Push-ups
03 - Alt Jack Press
04 - Pike-Tap Sprints
05 - Hungry Hippos
06 - Pulse-ups

Circuit 02 - Upper Strength
07 - Alt Curls
08 - High Pull Curls
09 - Alt Back Flys
10 - Open Arnolds
11 - Heavy Renegades
12 - Shoulder Swing Press

Circuit 03 - Legs Cardio
13 - Sprinter Burpees
14 - Side Lunge Switch
15 - Pick-up Squats
16 - Majesty Squats
17 - Fugitive Sprints
18 - Tri-Switch Hops

Circuit 04 - Legs Strength
19 - In & Out Carriers
20 - Bullet Lunges
21 - Low Curtsies
22 - Deadlift Squats
23 - Booty Builders
24 - Stack Pulses

Circuit 05 - Upper Cardio
25 - Jack-5 Burpees
26 - S2S Plank Climbers
27 - F2B Uppercuts
28 - Traffic Jacks
29 - Renegade Push-ups
30 - Mountain Climbers

Circuit 06 - Upper Strength
31 - ISO Hold Curls
32 - Lawn Press L
33 - ISO DB Swings
34 - Lawn Press R
35 - Elevated Push-ups
36 - DB Curls

Circuit 07 - Legs Cardio
37 - ISO Tap Sprints
38 - Ballerina Burpees
39 - Pick-up Lunges
40 - 180 Heismans
41 - Gravity Jacks
42 - Fender Benders

Circuit 08 - Legs Strength
43 - Suitcase Squats
44 - Side Back Lunge L
45 - Stack Hop Squats
46 - Side Back Lunge R
47 - In & Out Carriers
48 - F2B Stack Hops

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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