Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 541

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Brisk Jacks
02 - 15 - ISO DB Swings
03 - 30 - S2S Pump Squat Hops
04 - 30 - Push-up Thrusts
05 - 45 - Lawnmower Switches
06 - 45 - Side Lunge Deadlifts
07 - 60 - L2R Inchworm Skaters
08 - 45 - Side Step Curl Press
09 - 45 - F2B Pick-up Squats
10 - 30 - Dive-Bomber Hops
11 - 30 - Mt. Kickers
12 - 15 - Half Juggler Sprints
13 - 15 - Switch Kick Shuffles

Circuit 02:
01 - 15 - Lateral Ladder Hops L
02 - 15 - Lateral Ladder Hops R
03 - 30 - Swing Switch Burpees
04 - 30 - U-Squat Lunge Hops
05 - 45 - S2S Uppercut Knees
06 - 45 - Alt DB Floor Snatch
07 - 60 - Kneeling Row Hops
08 - 45 - Sprinter Abs
09 - 45 - Side Lunge Passes
10 - 30 - Switch Drop Jack Squats
11 - 30 - Stacked Foot Push-ups
12 - 15 - Speed Jugglers
13 - 15 - Wide Climbers

Circuit 03:
01 - 15 - Hustle Tap Hops L
02 - 15 - Hustle Tap Hops R
03 - 30 - Dbl Swing Press
04 - 30 - Power Press Squats
05 - 45 - Ladder Sprinter Drills
06 - 45 - In & Out Liberty Swings L
07 - 60 - Quad Killer Crawls
08 - 45 - In & Out Liberty Swings R
09 - 45 - Halo Lunge Hops
10 - 30 - Tri-Switch Rows
11 - 30 - Pull-Over Push-ups
12 - 15 - Tap-Under Sprints
13 - 15 - Tuck Jacks

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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