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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - MAX Burpees
02 - Dual Hang Snatch
03 - DB Switch Lunges
04 - Toe Tap Drives
05 - Sphinx Clap Push
06 - Speed Jugglers

Circuit 02 (2x):
07 - Switch Kick Burpees
08 - Alt Clean Press
09 - Typewriter Squats
10 - Frogger Climbers
11 - Infinity Curls
12 - Tuck Jacks

Circuit 03 (2x):
13 - Man-Makers
14 - Side Lunge Pick-ups
15 - Clap Tap Push
16 - Juggler Fly Sprints
17 - Mechanic Squat Press
18 - Tri-Climb Hops

Circuit 04 (2x):
19 - F2B V-Drop Squats
20 - 180 Walking Push-ups
21 - Pick-up Squats
22 - Kneeling Row Hops
23 - High Pull Curls
24 - Burpee Tucks

Abs:
01 - 1-2- Double Tuck Crunch
02 - ISO Reach-up Crunch L
03 - Seated Rainbow Tucks
04 - ISO Reach-up Crunch R
05 - Plank Jack Thrusts
06 - Sprinter Abs
07 - Full Crunches
08 - Behind the Back Pass
09 - Hollow Halo Holds

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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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.

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