Estimated Calories Burned:
166-331

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - Hi-Low Burpee Jacks
02 - ISO Side Lunge Press L
03 - Jack Squat Hops
04 - ISO Side Lunge Press R
05 - Dive-Bomber Hops
06 - 180 Knee Sprints
07 - Switch Drop Squats
08 - Swing Drop Burpees
09 - Side Kick Jacks
10 - Step-Back Curls

Circuit 02
11 - Resistance Sprints
12 - 180 Hop-Over Burpees
13 - S2S Squats Curls
14 - Half Whole Tucks L
15 - Dbl Swing Press
16 - Dbl Push Pike-Backs
17 - Half Whole Tucks R
18 - Goblet Squats
19 - Alt Push Press Burpees
20 - S2S Pause Sprint Jugglers

Circuit 03
21 - Stork Tap Sprints
22 - In & Out Narrow Squats
23 - Scramble Jacks
24 - Back Row Flys
25 - Slam Tap Squats
26 - Push-up Thrusts
27 - S2S Tri-Jab Switch
28 - Mechanic Squats
29 - Hop-Over Tucks
30 - Elevated Climbers

Circuit 04
31 - Donkey Sprints
32 - Rev Lunge Curls
33 - Lawnmower Switch
34 - Mt Kickers
35 - Alt DB Snatch
36 - Sagat Sprints
37 - Time Bomb Push-ups
38 - Side Step Curls
39 - Deadlift Squats
40 - Sprinter Tucks

Abs
01 - 1-2 Tuck Crunch
02 - Twist Knee Kick-Backs L
03 - Side Swing Crunch
04 - Twist Knee Kick-Backs R
05 - Hollow Halo Holds

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.