Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 932

Workout Breakdown:

Warm-up

Circ 01:
01 - ISO DB Swings
02 - Dbl Swing Knee Holds
03 - Swing Switch Burpees
04 - ISO Lift Burpees L
05 - ISO Lift Burpees R
06 - F2B V-Drop Squats

Circ 02: High
01 - In & Out Circle Curls
02 - Back Fly Curl Press
03 - Dbl Lawn Press L
04 - Dbl Lawn Press R
05 - Back Fly Burpees
06 - Man-Makers

Circ 03: Low
01 - S2S Twist Tap Lunges
02 - Pick-up Squats
03 - Slam Squat Jacks
04 - In & Out Switch Drop Squats L
05 - In & Out Switch Drop Squats R
06 - Switch Drop Jack Squats

Circ 04: Cardio
01 - Dbl Hustle Taps
02 - Relay Taps
03 - Relay Sprints
04 - Mt. Kickers
05 - Relay Climbers
06 - Rainbow Kick Climbers

Circ 05: Abs
01 - Alt Switch Blade Crunch
02 - Ball Crunches
03 - 1-2 Double Tuck Crunch
04 - Seated Rainbow Tucks
05 - Jack Knife Toe Tap Reaches
06 - Rev Crab Kicks

Circ 06: Total
01 - DB Slam Squats
02 - Mechanic Squats
03 - S2S Squat Curls
04 - DB Curl Squat Hops
05 - DB Swing Squat Press
06 - Devil Press

Circ 07: High
01 - Rev Lunge Curls
02 - High Pull Curls
03 - Dbl Pike-Back Push-ups
04 - Threader Push-ups
05 - Grounded Push-Curls
06 - Dbl Push Curl Burpees

Circ 08: Low
01 - Alt Curtsy Squats
02 - Booty Builders
03 - ISO Kneeling Squats L
04 - ISO Kneeling Squats R
05 - Stack Pulse Squats
06 - Stack Hop Squats

Circ 09: Cardio
01 - Half Juggler Sprints
02 - Level-Up Jugglers
03 - Jugglers
04 - 180 Juggler Sprints
05 - Juggler Fly Sprints
06 - Strugglers

Circ 10: Abs
01 - BW Bent Knee Tucks
02 - Reverse Crunch
03 - Ab Staplers
04 - Hip Lift Crunch
05 - Power Press Tucks L
06 - Power Press Tucks R

Circ 11: Burpees
01 - Inchworm Hops
02 - Quads Killers
03 - Inchworm Slams
04 - Obstacle Hops L
05 - Obstacle Hops R
06 - Burst Worms

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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