MIKE DONAVANIK EXTREME BURN

I liked but didn't love this workout. It has a lot of pivot/rotations, and I found a few of the moves to be a little awkward on puzzle mats. I ended up using several different weights depending on the move, and you have just enough time between moves to switch weights if you have them lined up and ready.


WORKOUT #3 “EXTREME” (COMBINES 1 AND 2)

WARM UP
WORKOUT 1
STRENGTH INTERVAL
1 minute each:
SQUAT ; SQUAT W SHOULDER PRESS 1 min
REVERSE/LATERA STEPS; W/ TRICEP KICKBACKS
SIDE LUNGE/TWISTING ROW/OBLIQUE CROSS – RIGHT SIDE
SIDE LUNGE/TWISTING ROW/OBLIQUE CROSS –LEFT SIDE
ALTERNATING CURL/PRESS
WOODCHOPS
REVERSE LUNGE/CROSS JAB/PRESS – RIGHT SIDE
REVERSE LUNGE/CROSS JAB/PRESS –LEFT SIDE
CARDIO BLAST
30 seconds each move
SIDE HOP/DOWNWARD PUNCH
HIGH KNEE PULLS (30 Secs. Each side)
SIDE SHUFFLE PUNCH
SPEED SKATERS
DYNAMO LUNGES
*REPEAT CARDIO BLAST*
STRENGTH INTERVAL #2
1 minute each
DUMBELL SWINGS UP TO “Y”
RENEGADE ROWS
FRONT LUNGE/ ALT RAISE/ TRICEP KICKBACK – RIGHT LEG
FRONT LUNGE/ALT RAISE/TRICEP KICKBACK—LEFT LEG
OVERHEAD TRICEP EXTENSIONS—END WITH PULSES
GRAPPLER THROWS
RENEGADE ROW/SQUAT THRUST/ MODIFIED WINDMILL-LEFT SIDE
RENEGADE ROW/SQUAT THRUST/ MODIFIED WINDMILL-RIGHT SIDE
ABS
30 secs each
CRUNCHES W/ LEGS ELEVATED
SCISSOR CRUNCHES – ONE SIDE
SCISSOR CRUNCHES- OTHER SIDE
REVERSE CRUNCHES
BICYCLE CRUNCHES
BOAT POSE
*REPEAT ALL AB MOVES*
WORKOUT #2
STRENGTH INTERVAL
1 minute each
TRICEP PUSHUP/SQUAT THRUST/CLEAN AND PRESS
LATERAL HOPS WITH TRICEP KICKBACK
TOSSING THE HAY (SIDE LUNGE/POWER HOP/DOUBLE ARM SIDE PUNCH)
TOSSING THE HAY—OTHER SIDE
WINDSHIELD WIPER CURLS
DUMBELL CIRCLES (CORE MOVE)
SNATCH/CROSS/ADD TWISTING PRESS-ONE SIDE
SNATCH/CROSS-OTHER SIDE
CARDIO BLAST
30 seconds each
MOUNTAIN CLIMBERS
DONKEY KICKS
HEISMAN DRILL
5-POINT JUMPING DRILL
BOW TIE DRILL
BEAR CRAWL TO STAR JUMP
*REPEAT ALL MOVES*
STRENGTH INTERVAL #2
1 minute each
LATERAL SQUAT WITH SHOULDER PULL PRESS
STAGGARD SQUAT/TWISTING CURL/CROSS JAB
FORWARD LUNGE/ROW/REVERSE CURTSY-ONE SIDE
FORWARD LUNGE/ROW/REVERSE CURTSY-OTHER SIDE
SHOULDER TRICEP SEQUENCE
DUMBELL TORSO ROTATION
SPIDERMAN PUSH-UP/REVERSE T-RAISE—RIGHT SIDE
SPIDERMAN PUSH-UP/REVERSE T-RAISE-LEFT SIDE
ABS
30 seconds each
LEG LIFTS
CRUNCHES W/ LEGS ELEVATED
V-UPS
CROSSOVER PUNCHES—ONE SIDE
CROSOVER PUNCES-OTHER SIDE
RUSSIAN TWISTS
*REPEAT ALL MOVES*
COOL DOWN

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