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Estimated Calories Burned:
679-1248

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:
10 Circuits + Burnout + Abs

Warm-up

Circuit 01:
01 - 45 - LVL 4 Sprints
02 - 45 - ISO Lift Burpees
03 - 30 - Toe Tap Swings
04 - 45 - Clap Pull-Overs
05 - 45 - Side Knee Hot Hands
06 - 30 - Remix Squats
07 - 45 - Pass-Under Press
08 - 45 - 180 Power Push-ups
09 - 30 - In & Out Tucks

Circuit 02:
01 - 45 - Hi-Low Burpees
02 - 45 - Lawnmower Press L
03 - 30 - Fender Benders
04 - 45 - Lawnmower Press R
05 - 45 - S2S Squat Tap Jugglers
06 - 30 - Push-up Jacks
07 - 45 - High Pull Curls
08 - 45 - Bullet Lunges
09 - 30 - Hop-Over Burpees

Circuit 03:
01 - 45 - Switch Tap Flys
02 - 45 - Walking Push-ups
03 - 30 - Agility Tap-Unders
04 - 45 - Windmill Curls
05 - 45 - In & Out Liberty Swings L
06 - 30 - Switch Hip Hops
07 - 45 - In & Out Liberty Swings R
08 - 45 - Dive-Bomber Hops
09 - 30 - Tuck Jacks

Circuit 04:
01 - 45 - Hi-Low Hot Hands
02 - 45 - V-Drop Burpees
03 - 30 - Cowabunga Switches
04 - 45 - In & Out Curls
05 - 45 - Split Kick Push
06 - 30 - ISO DB Swings
07 - 45 - F2B Inchworm Hops
08 - 45 - T-Jugglers
09 - 30 - Sphinx Rockers

Circuit 05:
01 - 45 - Sprinter Burpees
02 - 45 - Side Lunge Hop-Overs
03 - 30 - Gravity Squats
04 - 45 - Elevated Push-ups
05 - 45 - Man-Makers
06 - 30 - Stork Taps
07 - 45 - Side Jab Abs
08 - 45 - Heavy Curtsies
09 - 30 - Mt. Kick-Overs

Circuit 06:
01 - 45 - Plyo Heismans
02 - 45 - Hi-Low Carriers
03 - 30 - Clap N Tap Push-ups
04 - 45 - LawnMORES L
05 - 45 - 1-2-3 Ab Burpees
06 - 30 - Speed Jugglers
07 - 45 - Suitcase Squats
08 - 45 - LawnMORES R
09 - 30 - Tri-Climb Hops

Circuit 07:
01 - 45 - Hi-Low Hurdles
02 - 45 - Pick-up Lunges
03 - 30 - Low Writers
04 - 45 - Side Swing Press L
05 - 45 - Push Thrust X
06 - 30 - 180 Squat Pump Switch
07 - 45 - Side Swing Press R
08 - 45 - Side Lunge Burpees
09 - 30 - Tri-Fly Sprints

Circuit 08:
01 - 45 - LVL 1 Drills
02 - 45 - Traffic Directors
03 - 30 - Curl Hop Squats
04 - 45 - Burst Worms
05 - 45 - Cross Curl Press
06 - 30 - Alt Side Knees
07 - 45 - ISO Mousetraps
08 - 45 - S2S Swing Steps
09 - 30 - ISO Kick Burpees

Circuit 09:
01 - 45 - S2S ISO Tap Sprints
02 - 45 - TYAs
03 - 30 - F2B Uppercuts
04 - 45 - Zig-Zag Burpees
05 - 45 - Kneeling Rows
06 - 30 - Frogger Push-ups
07 - 45 - F2B Jack Sprints
08 - 45 - Lumberjack Lunge
09 - 30 - F2B Squat Hops

Circuit 10:
01 - 45 - Stork Tap Sprints
02 - 45 - Booty Builders
03 - 30 - Hot Hand Jugglers
04 - 45 - Swing Kick Tap-Unders L
05 - 45 - Concentration Push-ups
06 - 30 - Pogo Twists
07 - 45 - Swing Kick Tap-Unders R
08 - 45 - Hammer Curl Press
09 - 30 - Plyo Climbers

BURNOUT!!! - Clap Tuck Lunge Ladders

Abs:
01 - Sprinter Abs
02 - Alt Toe Taps
03 - Behind the Back Pass
04 - Side Hip Dips L
05 - Russian Twists
06 - Side Hip Dips R
07 - Xs & Os
08 - Star Tap Crunch
09 - Hammer Crunch
10 - Bicycles

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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