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Estimated Calories Burned:
355-714

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Hot Hands
02 - 30 - T-Squat Hops
03 - 45 - Stork Tap Twists
04 - 60 - Burst Worms
05 - 45 - Tri-Scramble Jugglers
06 - 30 - Side Lunge Squats
07 - 15 - Tap-Under Sprints

Circuit 02:
01 - Mechanic Squat Press
02 - Halo Burpees
03 - In & Out Squat Twists
04 - Out & In Curl Lunges
05 - Close Squeeze Push-ups

Circuit 03:
01 - 15 - Butt Kicks
02 - 30 - Hustle Tap Jugglers L
03 - 45 - Dbl Hop Side Lunges
04 - 60 - V-Worm Lunges
05 - 45 - Gravity Squats
06 - 30 - Hustle Tap Jugglers R
07 - 15 - Speed Climbers

Circuit 04:
01 - Maker Lunges
02 - Side Step Curls
03 - Heavy Curtsy Squats
04 - Ladder Push-ups
05 - DB Swing Squat Press

Circuit 05:
01 - 15 - Stork Taps
02 - 30 - In & Out Push Jacks
03 - 45 - Slanted Sprints
04 - 60 - Table-Twist Hops
05 - 45 - Long Jump Jugglers
06 - 30 - Tri-Switch Jacks
07 - 15 - Tri-Climb Hops

Circuit 06:
01 - ISO Push Press Burpees
02 - Side Lunge Pick-ups L
03 - S2S Squat Curls
04 - Side Lunge Pick-ups R
05 - Devil Press

Circuit 07:
01 - 15 - Power Sprints
02 - 30 - Low Writers
03 - 45 - Box Jugglers
04 - 60 - S2S Grounded Burpees
05 - 45 - S2S Sagat Sprints
06 - 30 - Clap Tap Push
07 - 15 - Tuck Jacks

Circuit 08:
01 - Alt Clean Press
02 - Squat Wide Side Lunge L
03 - Kneeling Row Hops
04 - Squat Wide Side Lunge R
05 - Half Whole Deadlifts

Abs:
01 - Bull Frogs
02 - Sprinter Abs
03 - Twist Knee Kick-Backs L
04 - Genie Pulses
05 - Twist Knee Kick-Backs R
06 - Bicycle Swing Taps
07 - Full Crunches
08 - Scissor Heel Taps

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.