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Estimated Calories Burned:
246-567

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate - Advanced

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - DBL DB Swings
03 - 180 Switch Lunges
04 - Rev Lunge Swings
05 - Shuffle Tap Hops L
06 - Alt Curls
07 - Shuffle Tap Hops R
08 - ISO DB Swings
09 - Fender Taps
10 - Low Curtsies
11 - F2B Jack Sprints
12 - Liberty Swings L
13 - Hi-Low Hurdles
14 - Liberty Swings R
15 - Stacked Foot Push-ups
16 - Pick-up Press
17 - Uppercut Knees
18 - Lawn Press L
19 - S2S Sprint Burpees
20 - Lawn Press R
21 - Relay Sprints
22 - ISO Hold Curls
23 - Pike-Tap Push-ups
24 - Hi-Low Carriers
25 - Stork Tap Sprints
26 - Elevated Push-ups
27 - Dbl Jump Jabs
28 - ISO DB Deadlifts L
29 - Toe Tap Kicks
30 - ISO DB Deadlifts R
31 - S2S High Knee Jacks
32 - Traffic Directors
33 - Dive-Bomber Push-ups
34 - Tri-Back Flys
35 - S2S Swing Hops
36 - Stack Squat Press
37 - Tri-Knee Combo
38 - Cross-Body Curls
39 - Non-Stop Burpees
40 - Stack Squat Hops
41 - Sprinter Abs
42 - Side Threaders L
43 - Swing Tap Crunch
44 - Side Threaders R
45 - Xs & Os
46 - Alt Toe Taps
47 - Full Crunch
48 - Hammer Crunch
49 - Flutter Kicks

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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