Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 525

Workout Breakdown:

Warm-up

Circuit 01 - Pyramid:
01 - 20 - Power Sprints
02 - 30 - Side Lunge Drives L
03 - 40 - Hi-Low Inch Jacks
04 - 50 - Football Drills
05 - 40 - Toe Tap Kicks
06 - 30 - Side Lunge Drives R
07 - 20 - Mt. Climbers

Circuit 02 - Strength:
01 - Mechanic Squat Press
02 - Lateral Rev Lunge Curls
03 - Alt Dbl Curtsy Squats
04 - Alt DB Floor Snatch
05 - Close Squeeze Threader Push

Circuit 03 - Pyramid:
01 - 20 - 1-2-3 Pause Sprints
02 - 30 - 180 Slam Squats
03 - 40 - Step-up Hops
04 - 50 - Gravity Squat Sprints
05 - 40 - Broken Clock Push-ups
06 - 30 - Tri-Strike Switch
07 - 20 - Half Juggler Sprints

Circuit 04 - Strength:
01 - RDL Pulse Press
02 - 180 Hi-Low Goblet Squats
03 - Halo Lunge Hops
04 - Kneeling Row Step-ups
05 - Dbl Push Pike-Backs

Circuit 05 - Pyramid:
01 - 20 - Mo-Towns
02 - 30 - BW Squat Jacks Taps
03 - 40 - Caterpillar Push-ups
04 - 50 - Sagat Sprints
05 - 40 - Side Lunge Switch Drives
06 - 30 - Inchworm Slams
07 - 20 - Tri-Switch Jacks

Circuit 06 - Strength:
01 - Dbl Swing Press
02 - Side Lunge Pass
03 - RDL Step-Back Hops
04 - U-Squat Lunges
05 - Switch Swing Burpees

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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