Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 20 - Power Sprints
02 - 20 - Hop-Over Lunges
03 - 30 - Mousetrap Push-ups
04 - 30 - L2R Squat Twists
05 - 40 - Inchworm Hop-Overs
06 - 40 - Rev Lunge Curls
07 - 50 - Back Clap Tap-Unders
08 - 50 - Back Fly Deadlifts
09 - 60 - 3-Station Drills
10 - 60 - Man-Makers

Circuit 02:
11 - 20 - Hot Wide Sprints
12 - 20 - Hop-Over Burpees
13 - 30 - 180 Switch Lunges
14 - 30 - Pass Press Lunge
15 - 40 - Pike-Tap Sprints
16 - 40 - Lawn-MORE Switches
17 - 50 - Long Jump Jugglers
18 - 50 - Side Back Lunge Hops
19 - 60 - T-Crawls
20 - 60 - Dbl Curl Stacks

Circuit 03:
21 - 20 - Sagat Sprints
22 - 20 - Pick-up Squats
23 - 30 - 180 Knee Sprints
24 - 30 - Side Lunge Pass
25 - 40 - Football Drills
26 - 40 - Kneeling Row Hops
27 - 50 - Boomerang Sprints
28 - 50 - High Pull Curls
29 - 60 - Level-Up Burpee Sprints
30 - 60 - Booty Builders

Circuit 04:
31 - 20 - S2S Quick Pause Sprints
32 - 20 - Curl Hop Squats
33 - 30 - Donkey Sprints
34 - 30 - Skater Swings
35 - 40 - 180 Power Strikes
36 - 40 - Open Close Curls
37 - 50 - High-Low Hurdles
38 - 50 - In & Out Deadlifts
39 - 60 - 180 Hop-Over Burpees
40 - 60 - Mechanic Squats

Abs:
01 - 1-2 Double Crunch
02 - Side Balance Threaders L
03 - Scissor Heel Taps
04 - Side Balance Threaders R
05 - DB Bike Passes
06 - DB Star Crunch Taps L
07 - Alt Toe Taps
08 - DB Star Crunch Taps R
09 - Boat Crunch Pass-Overs

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.