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Estimated Calories Burned:
281-553

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Hustle Tap Attacks L
02 - Hi-Low Strike Downs L
03 - Hustle Tap Attacks R
04 - Hi-Low Strike Downs R
05 - Kick-Out Crawls
06 - ISO DB Swings
07 - Swing Kick Tap-Unders L
08 - Split Kick Push
09 - Tri-Switch Strikes
10 - Open Curl Press
11 - Swing Kick Tap-Unders R
12 - In & Out DB Deadlifts
13 - Plank Jack Knees
14 - Rev Lunge Stand Press L
15 - Jack Kick Tap Kicks
16 - Rev Lunge Stand Press R
17 - 180 Hook Sprints
18 - Sumo Deadlifts
19 - F2S Toe Tap Kicks
20 - Renegade Push-ups
21 - Half Juggler Strikes
22 - Strike Twist Press L
23 - Swing Kick Abs
24 - Side Lunge Knees L
25 - Pop-up Punches
26 - Strike Twist Press R
27 - Front Back Kick Strikes
28 - Side Lunge Knees R
29 - Stork Tap Strikers
30 - Push-up Knees
31 - Dbl Jack Jabs
32 - Deadlift Squat Press
33 - Step-up Knee Drivers
34 - In & Out Lawn Press L
35 - S2S Shuffle Combo
36 - Halo Lunges
37 - Pike-Tap Knees
38 - In & Out Lawn Press R
39 - Shuffle Squat Jabs
40 - Pass-Under Kicks
41 - Dbl Jack Knees
42 - Curly Flys
43 - 180 Knee Sprints
44 - Goblet Squat Kicks
45 - Side Knee Sprints
46 - Kneeling Tri-Press Thrust
47 - Hit & Runs
48 - L2R DB Deadlifts
49 - Mt Kicker Push

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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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