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Estimated Calories Burned:
346-703

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - Sprinter Burpees
02 - Side Lunge Press L
03 - Money Grabbers
04 - Side Lunge Press R
05 - Pike-Back Push-ups

Circuit 02:
01 - Power Sprints
02 - Squat Twist Burpees
03 - Renegade Jacks L
04 - Wide Jugglers
05 - Renegade Jacks R
06 - Fake Lunge Press L
07 - Pike Knee-Ups L
08 - Fake Lunge Press R
09 - Pike Knee-Ups R
10 - Tuck Jacks

Circuit 03:
01 - Squat Drop Swings
02 - Earthworms
03 - Dbl Swing Press
04 - Hop-Over Burpees
05 - Sumo Deadlifts

Circuit 04:
01 - 180 Switch Lunges
02 - ISO Mousetraps L
03 - Windmill Curls
04 - ISO Mousetraps R
05 - Side Lunge Switch
06 - Strugglers
07 - T-Squat Hops
08 - Pike-Tap Push
09 - Sagat Sprints
10 - Hop Over Burpees

Circuit 05:
01 - Switch Drop Squats
02 - S2S Stork Crawls
03 - Kneeling Row Hops
04 - F2B Jack Sprints
05 - Halo Lunge Hops

Circuit 06:
01 - Hook-Knee Sprints
02 - Side V Lunges L
03 - Hook-Knee Sprints
04 - Side V Lunges R
05 - LVL 4 Sprints
06 - Wall Kick Burpees
07 - LVL 4 Sprints
08 - Wall Kick Burpees
09 - Tuck-Jacks
10 - Tri-Jab Elbows

Circuit 07:
01 - Resistance Tap Burpees
02 - Ham Curl Curtsies
03 - Inchworm Lunges
04 - Back Fly Deadlifts
05 - Diamond Push Climbers

Circuit 08:
01 - Tri-Knee Combo
02 - Bullet Kicks L
03 - Uppercut Hops
04 - Bullet Kicks R
05 - Deadman Thrusts
06 - Side Front Flys
07 - Switch Tap Lunges
08 - Clap Kick Push
09 - Cross-Jack Knees
10 - Remix Squats

Abs:
01 - Bull Frogs
02 - Sprinter Abs
03 - Twist Knee Kick-Backs L
04 - Genie Pulses
05 - Twist Knee Kick-Backs R
06 - Side V Crunch Taps L
07 - Bicycles
08 - Side V Crunch Taps R
09 - Laying Thrust-Ups

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.