Estimated Calories Burned:
299-602

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Butt Kick Jacks
02 - S2S Pause Sprint Jacks

03 - Stacked Push-ups
04 - Standard Push-ups

05 - Hi-Low Squat Press
06 - Side Lunge Hops

07 - Russian Twists
08 - L Pulse Crunch

09 - Hiker Sprints
10 - Relay Sprints

11 - S2S W-Curl Steps
12 - Traffic Jacks

13 - Side Back Power Lunges L
14 - Side Back Power Lunges R

15 - Bicycles
16 - Hollow Halo Holds

17 - Mo-Towns
18 - In & Out Grounded Sprints

19 - Elevated Push-ups
20 - Renegade Planks

21 - Pick-up Squats
22 - Floor Tap Sprints

23 - Side Plank Crunch L
24 - Side Plank Crunch R

25 - 180 Hi-Low Sprints
26 - 180 Sprinter Drills

27 - Dual Hang Snatch
28 - Push-up Thrusts

29 - Mechanic Squats
30 - Side Lunge Switch

31 - Bicycle Passes
32 - Flutter Kicks

33 - F2B Jack Sprints
34 - L2R Money Jacks

35 - Pike-Back Push
36 - Shoulder Tap Planks

37 - Hi-Low Goblet Squat
38 - Switch Drop Squats

39 - ISO Leg Hold Passes L
40 - ISO Leg Hold Passes R

41 - Brisk Jugglers
42 - Side Knee Fly Sprints

43 - Dbl Shoulder Twist Press
44 - Back Fly Kick-Backs

45 - Rev Pulse Lunges L
46 - Rev Pulse Lunges R

47 - 1-2 Tuck Crunch
48 - Hi-Heel Taps

49 - Boomerang Sprints L
50 - Boomerang Sprints R

51 - Side Step Curls
52 - Pull-Over Push-ups

53 - Side Lunge Ab Twists L
54 - Side Lunge Ab Twists R

55 - Side Hip Dips L
56 - Side Hip Dips R

57 - Toe Tap Kicks L
58 - Toe Tap Kicks R

59 - S2F Raises
60 - Dbl Swing Press

61 - In & Out Squats L
62 - In & Out Squats R

63 - Alt Toe Taps
64 - Pot Stirs

65 - Uppercut Sprints
66 - Shuffle Attack Combo

67 - Inchworm Hops
68 - Half & Half Push-ups

69 - Bullet Lunges
70 - Lumberjack Lunges

71 - Genie Pulses
72 - Full Crunches

73 - S2S Hi-Low Hurdles
74 - 180 Agility Steps

75 - DB Combo Kicks L
76 - DB Combo Kicks R

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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