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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Burpee Sprint Ladders
02 - High-Low Squat Twists
03 - L2R Clap Push
04 - Lumberjack Lunge
05 - Twist Hop Burpees
06 - Elevated Climbers

Circuit 02 (2x):
07 - Hi-Low Burpee Jacks
08 - Side Lunge Switch
09 - Quick Push-ups
10 - Goal Reachers
11 - High Pull Curls
12 - S2S Squat Tap Jugglers

Circuit 03 (2x):
13 - 180 Knee Sprints
14 - In & Out Liberty Swings L
15 - Pass-Under Press
16 - In & Out Liberty Swings R
17 - Dead-Man Hop-Overs
18 - Speed Jugglers

Circuit 04 (2x):
19 - LVL 4 Sprints
20 - Ballerina Burpees
21 - Pick-up Press
22 - Goblet Sprints
23 - Dive-Bomber Hops
24 - Tuck Jacks

Mat Abs:
01 - Bicycles
02 - 12 to 3 Full Crunch
03 - DB Bike Passes
04 - Side Hip Dips L
05 - Russian Twists
06 - Side Hip Dips R
07 - Alt Toe Taps
08 - Hammer Crunch
09 - Xs & Os

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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