Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 915

Workout Breakdown:

Warm-up

Circ 01: Total
01 - ISO DB Swings
02 - Toe Tap Swings
03 - Hi-Low Swing Squats
04 - Swing Squat Press
05 - Swing Switch Burpees
06 - Devil Press

Circ 02: High
01 - W-Curl Steps
02 - Dbl High Pull Curls
03 - Renegade Push-ups
04 - Threader Push-ups
05 - Grounded Push Squat Curls
06 - Dbl Push Curl Burpees

Circ 03: Low
01 - 1-2-3 Squats
02 - Hi-Low Goblet Squats
03 - U-Squat Hops
04 - Switch Drop Squat Jacks
05 - 180 Pulse Squat Turns
06 - Negative Squat Hops

Circ 04: Cardio
01 - S2S Hurdle Sprints
02 - Jump the Broom
03 - F2B Stork Tap Hops
04 - Stork Tap Sprints
05 - S2S Grabber Tap Sprints
06 - Mad-Man Sprints

Circ 05: Abs
01 - Swing Drive Taps
02 - Sprinter Abs
03 - 1-2 Double Tuck Crunch
04 - Bicycle Passes
05 - DB Oven Stuffers
06 - DB Extended Jackknives

Circ 06: Total
01 - Pick-up Squats
02 - Alt DB Floor Snatch
03 - S2S Pick-up Press
04 - S2S Squat Curls
05 - Side Drop Burpees L
06 - Side Drop Burpees R

Circ 07: High
01 - Inchworms
02 - Lunge-Mowers
03 - Dbl Pike-Back Push-ups
04 - Clap Push Pull-Overs
05 - Kneeling Row Hops
06 - Man-Makers

Circ 08: Low
01 - 180 Tri-Switch Lunge
02 - Side Lunge Switch Drives
03 - Halo Lunge Hops
04 - Side Drop Hops
05 - Suitcase Squats
06 - Bullet Lunges

Circ 09: Cardio
01 - Agility Sprints
02 - Sagat Sprints
03 - Plyo Heismans
04 - Hi-Wide Sprints
05 - Side to Fly Sprints
06 - Sprinter Tucks

Circ 10: Abs
01 - Training Wheels
02 - Bicycles
03 - X-Tap Twists
04 - Sit-up Twists
05 - Seated Russian Twists
06 - Russian Twists

Circ 11: Burpees
01 - Burpee Step-ups
02 - 1-2-3 Burpees
03 - Hop-Over Burpees
04 - ISO Lift Burpees L
05 - ISO Lift Burpees R
06 - V-Worm Lunges

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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