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Estimated Calories Burned:
145-292

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Burpee Practice
02 - S2S Swing Skips
03 - Side Lunge Passes
04 - ISO Dive-Bombers

Circuit 02
05 - S2S Heel Click Hops
06 - Goblet Drop Swings
07 - Press Jack Peddles
08 - Skip-Over Sprints

Circuit 03
09 - Dbl Squat Sprints
10 - Halo Lunge Hops
11 - Handcuff Push-ups
12 - 180 Pause Sprints

Circuit 04
13 - F2B Hop Sprints
14 - Quick Worms
15 - In & Out Narrow Squats
16 - Half Jugglers

Circuit 05
17 - S2S Squat Curls
18 - Renegade Push-ups
19 - Quick Pause Sprints
20 - Plank Jack Knee Taps

Circuit 06
21 - Agility Sprints
22 - Suitcase Squat Lunges
23 - Pull-Over Push-ups
24 - Tri-Switch Jacks

Circuit 07
25 - S2S Hustle Taps
26 - Switch Clean Press
27 - Low-Jacks
28 - Elevated Climbers

Abs:
01 - Bicycles
02 - Alt Toe Taps
03 - Sprinter Abs
04 - Full Crunches
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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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.