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Estimated Calories Burned:
315-613

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Butt Kicks
02 - 30 - Low Writers
03 - 45 - Stork Tap Twists
04 - 60 - Pike-Tap Knees
05 - 45 - Tri-March Jacks
06 - 30 - Hot Hand Squats
07 - 15 - Wide Sprints

Circuit 02:
01 - S2S Tri-Squat Hops
02 - ISO Press Push Burpees
03 - Sumo Deadlifts
04 - Rev Lunge Curls
05 - Man-Makers

Circuit 03:
01 - 15 - Power Sprints
02 - 30 - Squat Slam Taps
03 - 45 - Back Fist Sprints
04 - 60 - Hop-Over Sprint Burpees
05 - 45 - Accordions
06 - 30 - F2B Uppercuts
07 - 15 - Speed Jugglers

Circuit 04:
01 - Hi-Low Goblet Squats
02 - L2R Builder Lunges
03 - Around The Worlds
04 - Back Fly Deadlifts
05 - Threader Push-ups

Circuit 05:
01 - 15 - Heel Tap Jacks
02 - 30 - Cowabunga Squats
03 - 45 - Sagat Sprints
04 - 60 - Inchworm Ladders
05 - 45 - Side Jab Abs
06 - 30 - Mountain Climbers
07 - 15 - Tuck Jacks

Circuit 06:
01 - Switch Clean Press
02 - S2S Squat Curls
03 - Split Kick Push
04 - L2R Swing Lunges
05 - S2S Halo Lunge Hops

Circuit 07:
01 - 15 - Quick Pause Sprints
02 - 30 - Clap Kick Push-ups
03 - 45 - LVL 4 Sprints
04 - 60 - Step-Up Knee Drivers
05 - 45 - Side Lunge Squats
06 - 30 - 180 Pause Sprints
07 - 15 - Fly Sprints

Circuit 08:
01 - Squat Swing Press
02 - Pull-Over Push-ups
03 - S2S Hi-Low Builders
04 - Side to Twist Curls
05 - Hop-Over Burpees

Abs:
01 - Alt Toe Taps
02 - Crunch Wraps
03 - Side Hip Dips L
04 - Bicycles
05 - Side Hip Dips R
06 - Bull Frogs
07 - Pot Stirs
08 - Staple Guns

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.