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Estimated Calories Burned:
355-714

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - S2S Shuffle Burpees
02 - Booty Builders
03 - Tap Ab Twists
04 - Dbl Lawn Switchers
05 - S2S Earthworms
06 - In & Out Goblet Pulses

Circuit 02 (2x):
07 - Mt. Kickers
08 - Switch Squat Lunges
09 - Side Jab Abs L
10 - Squat Curl Press
11 - Side Lunge Push
12 - Side Jab Abs R

Circuit 03 (2x):
13 - 180 Hook March
14 - Side Lunge Knees L
15 - Alt DB Swings
16 - Side Lunge Knees R
17 - Back Fly Deadlifts
18 - Quick Switch Climbers

Circuit 04 (2x):
19 - Step Kick Burpees
20 - S2S Goblet Stacks
21 - Tri-Switch Rows
22 - Tri-Strike Switch
23 - Mechanic Squats
24 - Pulse-ups

Abs:
01 - Bicycles
02 - 12 to 3 Full Crunch
03 - Seated Rainbow Tucks
04 - Hip Dip Reachers L
05 - Russian Twists
06 - Hip Dip Reachers R
07 - Behind the Back Pass
08 - Alt Toe Taps
09 - Xs & Os

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.