Estimated Calories Burned:
398-802

Equipment Needed:
Dumbbells & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Half Whole Hollers L
02 - 15 - Half Whole Hollers R
03 - 30 - Mechanic Squats
04 - 30 - Squat Twist Thrusters
05 - 45 - Kneeling Row Hops
06 - 45 - Dive-Bomber Hops
07 - 60 - Negative Squat Hops
08 - 45 - ISO D-Lift Press L
09 - 45 - ISO D-Lift Press R
10 - 30 - Swing Switch Burpees
11 - 30 - Back Fly Rows
12 - 15 - Skater Tucks L
13 - 15 - Skater Tucks R

Burnout 01 - 3 Station Drills

Circuit 02
01 - 15 - High Knee Tap-Unders
02 - 15 - Fly Sprints
03 - 30 - Side Drop Burpees L
04 - 30 - Side Drop Burpees R
05 - 45 - Dbl Curl Press
06 - 45 - Goblet Stack Hops
07 - 60 - ISO DB Hip Thrusts L/R
08 - 45 - Hi-Low DB Hold Sprints
09 - 45 - Halo Lunge Hops
10 - 30 - ISO Renegades L
11 - 30 - ISO Renegades R
12 - 15 - Speed Jugglers
13 - 15 - Wide Climbers

Burnout 02 - S2S Grounded Burpees

Circuit 03:
01 - 15 - Hustle Tap Hops L
02 - 15 - Hustle Tap Hops R
03 - 30 - Power Press Squats
04 - 30 - DB Ball Slams
05 - 45 - Jack In the Box Squats
06 - 45 - Side Lunge Passes
07 - 60 - Devil Press Ladders
08 - 45 - Dead Clean Lunge L
09 - 45 - Dead Clean Lunge R
10 - 30 - Heel Click Squat Taps
11 - 30 - Alt Row Drops
12 - 15 - Hello My Ladies L
13 - 15 - Hello My Ladies R

Burnout 03 - Football Drills

Circuit 04:
01 - 15 - Power Sprints
02 - 15 - In & Out Pedals
03 - 30 - ISO Shot Put Pass L
04 - 30 - ISO Shot Put Pass R
05 - 45 - Alt Carry Drop Squats
06 - 45 - ISO Inchworm Hop-Overs
07 - 60 - Prone Lat Back Swimmers
08 - 45 - High Pull Curls
09 - 45 - Half-Whole Deadlifts
10 - 30 - Tuck Jacks
11 - 30 - Elevated Climbers
12 - 15 - Side Jab Abs L
13 - 15 - Side Jab Abs R

Burnout 04 - L2R Burst Worm Dash

Abs:
01 - DB Oven Stuffers
02 - Hallow Halo Holds
03 - DB Side V Taps L
04 - Twist Knee Kick-Backs L
05 - Rev Table Crunch
06 - DB Side V Taps R
07 - Twist Knee Kick-Backs R
08 - High Hold Jackknives

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.