Estimated Calories Burned:
164-331

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - Sprinter Burpees
02 - DB Swing Press
03 - Side Lunge Squats
04 - Elevated Push Jacks
05 - In & Out Sprints
06 - Switch Drop Squats
07 - 180 Lunges
08 - Side Lunge Passes
09 - Pulse Pike Push
10 - S2S Step Curls

Circuit 02:
11 - Hop-Over Burpees
12 - Hi-Low Goblet Squats
13 - Pulse-Ups
14 - Lumberjack Lunges
15 - Hurdle Sprints
16 - Remix Squats
17 - Half Whole D-Lifts
18 - Renegade Push-ups
19 - Jump the Broom
20 - Back Flys

Circuit 03:
21 - Stork Tap Sprints
22 - In & Out Narrow Squats
23 - Scramble Jacks
24 - Open Close Press
25 - Quick High Knees
26 - Push-up Thrusts
27 - Typewriter Squats
28 - Pass-under Squats
29 - Hop-Over Tucks
30 - Pick-up Press

Circuit 04:
31 - Power Push Sprints
32 - Bullet Lunges
33 - Elevated Push-ups
34 - Uppercut Knees
35 - Slam Tap Squats
36 - ISO DB Swings
37 - Juggler Sprints
38 - Infinity Curls
39 - Tri-Switch Rows
40 - Tri-Climb Hops

Abs:
01 - Shin Grabbers
02 - Side Hip Dips L
03 - Hi-Heel Taps
04 - Side Hip Dips R
05 - Russian Twists

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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