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Estimated Calories Burned:
160-339

Equipment Needed:
Dumbbells + Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Agility Sprints
02 - ISO DB Swings
03 - S2S Knee Shuffle
04 - In & Out Curls
05 - Dbl Jump Jabs
06 - Side Lunge Hops L
07 - Inchworms
08 - Side Lunge Hops R
09 - Half & Half Push

10 - Back Fly Deadlifts
11 - Free Throw Shots
12 - Infinity Curls
13 - Tri-Switch Jacks
14 - Liberty Swings L
15 - Jab Squat Combo
16 - Liberty Swings R
17 - Standard Push-ups
18 - In & Out Squats

19 - S2S Knee Sprints
20 - Pass-Under Lunges
21 - Hacky Jacks
22 - Tri-Switch Rows
23 - ISO Leg Sprints L
24 - Shuffle Press Jacks
25 - ISO Leg Sprints R
26 - Pike-Tap Push
27 - Cardio Circuit

28 - Booty Builders
29 - Tri-Jab Knees
30 - Elevated Push-ups
31 - Alt Step Jacks
32 - Pass Press Lunge L
33 - Toe Tap Kicks L
34 - Pass Press Lunge R
35 - Toe Tap Kicks R
36 - Halo Lunge Hops

37 - S2S Hurdle Sprints
38 - Pull-Over Push
39 - Squat Ab Twists
40 - ISO Row Flys L
41 - Tri-Knee Combo
42 - ISO Row Flys R
43 - Butt Kicks
44 - Pulse Squats
45 - 180 Jacks

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.