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Estimated Calories Burned:
290-583

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - F2B Punch Jacks
02 - S2S Squat Curl Press
03 - Hover Stack Thrusts
04 - Stutter Skates

Circuit 02 (2x):
01 - Criss-Cross Squat Abs
02 - Inchworms
03 - Switch Clean Press
04 - In & Out Curl Steps

Circuit 03 (2x):
01 - Double Skip March
02 - Side Lunge Pass
03 - Swimmer Push-up
04 - Floor Jacks

Circuit 04 (2x):
01 - Hammer Press
02 - Half Jugglers
03 - Lumberjack Lunges
04 - Hacky Taps

Circuit 05 (2x):
01 - Dbl Squat Tap-Unders
02 - Rev Lunge Curls
03 - Pike-Back Push-ups
04 - 180 Pause Sprint

Circuit 06 (2x):
01 - Power Sprints
02 - 12 to 3 Lunges
03 - Elevated Push-ups
04 - Skater Squats

Circuit 07 (2x):
01 - Brisk Jack Knees
02 - Pass-Under Press
03 - Side Jab Abs
04 - Swing Hop Sprint Backs

Abs:
01 - Straight Canons
02 - Crab Tap Crunch
03 - Side V Crunch L
04 - Flutter Kicks
05 - Side V Crunch L
06 - Plank Holds
07 - Shin Grabbers
08 - Low Plank Knees

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.