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Estimated Calories Burned:
217-509

Equipment Needed:
Dumbbells + Mat

Level:
Beginners

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hook Knee March
02 - Halo Squats
03 - Jab Knee Combo
04 - L2R Push-ups
05 - Shuffle Squat Jabs
06 - Back Fly Tris
07 - Hi-Low Kick Knees

Circuit 02 (2x):
08 - 180 Jabs
09 - High Pull Squats
10 - Toe Tap Kicks
11 - Side Back Lunge
12 - Jab Squat Uppercuts
13 - Push-up Jabs
14 - Back Fist Sprints

Circuit 03 (2x):
15 - Combo Shuffle
16 - Gravedigger Squats
17 - S2S Step Kicks
18 - Elevated Push-ups
19 - Uppercut March
20 - High Pull Curls
21 - Jumping Jabs

Circuit 04 (2x):
22 - Side Knee Sprints
23 - L2R DB Swings
24 - Squat Jab Kicks
25 - Lawnmower Press
26 - Hit & Run
27 - Hi-Low Push-ups
28 - Back Flex Squats

Mat Abs:
01 - In & Out Taps
02 - Half Canons
03 - Hip Dip Threaders L
04 - Crunch Punches
05 - Hip Dip Threaders R
06 - Genie Pulses
07 - Side Plank Punches
08 - Bicycle 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.

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.