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Estimated Calories Burned:
314-657

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - F2B Jack Sprints
02 - MAX Burpees
03 - Power Skaters L
04 - Tri-Knee Combo
05 - Power Skaters R
06 - Tri-Switch Lunges
07 - Agility Sprints
08 - Hop-Over Burpees
09 - 180 Jacks
10 - Mt. Climbers

Circuit 02 (2x):
11 - Sprinter Burpees
12 - S2S Knee Jacks
13 - Squat Ab Twists
14 - Knees to Hands
15 - Shuffle Tap Burpees L
16 - S2S Pause Sprints
17 - Shuffle Tap Burpees R
18 - 180 Plyo Sprints
19 - Butt Kicks
20 - Tuck Jacks

Circuit 03 (2x):
21 - Stork Taps
22 - 180 Hi-Low Climbers
23 - Free Throw Shots
24 - S2S Swing Hops
25 - Hi-Fly Sprints
26 - Tri-Jab Tucks
27 - Relay Sprints
28 - 180 Pause Sprints
29 - Dead-Man Burpees
30 - In & Out Sprints

Circuit 04 (2x):
31 - 180 Sprints
32 - Money Grabbers
33 - Burpee Jacks
34 - Standing Karaokes
35 - Plyo Hurdles
36 - Side Knee Climbers
37 - F2B Uppercuts
38 - F2B Stork Sprints
39 - Criss-Cross Knees
40 - Speed Jugglers

Abs:
01 - Xs & Os
02 - Hi-Low V-Crunch
03 - Sprinter Abs
04 - Bull Frogs
05 - Rolling V-Ups
06 - High Heel Taps
07 - Genie Pulses
08 - Dbl Bicycles

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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