Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 900

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

Circuit 04:
01 - 15 - Half Juggler Sprints
02 - 15 - Whole Jugglers
03 - 30 - Toe Tap Swings
04 - 30 - Side Lunge Pulses
05 - 45 - DB Pike-Drag Push-ups
06 - 45 - Combo Jacks
07 - 60 - Burpee Step-up Hops
08 - 45 - Rev Curl Hops
09 - 45 - RDL Pulse Press
10 - 30 - F2S Power Pass Lunges L
11 - 30 - F2S Power Pass Lunges R
12 - 15 - Hot Hand Sprints
13 - 15 - High Hand Sprints

Burnout - Football Drills

Abs:
01 - Shin Huggers
02 - Alt Toe Taps
03 - Hi-Hold Flutter Kicks
04 - Side Hip Dips L
05 - Seated Rainbow Tucks
06 - Side Hip Dips R
07 - Xs & Os
08 - Genie Pulse Crunch
09 - 1-2 Double Tuck Crunch
10 - DB Extended Jackknives

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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