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Estimated Calories Burned:
234-508

Equipment Needed:
Dumbbells & Mat

Level:
Beginners

Workout Breakdown:

Warm-up

Circuit 01 (Repeated 2x):
01 - Tri-March Jacks
02 - Hi-Low Carrier Squats
03 - Half & Half Push-ups
04 - Free Throw Taps
05 - Side Lunge Curls
06 - S2S Heismans

Circuit 02 (Repeated 2x):
07 - ISO Relay Taps
08 - Pass-Under Press
09 - Stacker Push-ups
10 - Toe Tap Kicks
11 - Side Threaders
12 - Twist Hip Squats

Circuit 03 (Repeated 2x):
13 - Butt Kick Jacks
14 - Skater Swings
15 - ISO Leg Sprints
16 - Squat Press
17 - Swimmer Push-ups
18 - Shuffle Hop Squats

Circuit 04 (Repeated 2x):
19 - ISO Heel Tap March
20 - Alt DB Swings
21 - Squat Curls
22 - Side Tri Raise
23 - 180 Jabs
24 - Back Flex Squats

Mat Abs:
01 - Swimmer Crunch
02 - Side Hip Dips L
03 - Plank Hip Dips
04 - Side Hip Dips R
05 - ISO Hold Taps
06 - Bridge Raises
07 - Training Wheels
08 - Back Swimmers

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.