Estimated Calories Burned:
315-613

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Tap-Under Hops
02 - 30 - Hustle Tap Sprints L
03 - 45 - Karaoke High Climbs
04 - 60 - Inch & Out Worm Lunges
05 - 45 - Texas Burpees
06 - 30 - Hustle Tap Sprints R
07 - 15 - Quick Climbers

Circuit 02:
01 - Hi-Low Goblet Squats
02 - Renegade Push-ups
03 - Side Lunge Knees L
04 - Back Fly Deadlifts
05 - Side Lunge Knees R

Circuit 03:
01 - 15 - Power Sprints
02 - 30 - Swing Kick Tap-Unders L
03 - 45 - 180 Dump Truck Burpees
04 - 60 - 3 Station Drills
05 - 45 - Side Lunge Squats
06 - 30 - Swing Kick Tap-Unders R
07 - 15 - Clap Tap Push

Circuit 04:
01 - Push Press Burpees
02 - In & Out Liberty Swings L
03 - Booty Builders
04 - In & Out Liberty Swings R
05 - DB Deadlifts

Circuit 05:
01 - 15 - S2S Pause Sprints
02 - 30 - F2B Clap Squat Sprints
03 - 45 - Power Kick Taps
04 - 60 - V-Worm Lunges
05 - 45 - Tri-Switch Jacks
06 - 30 - Agility Jugglers
07 - 15 - Froggers

Circuit 06:
01 - DB Squat Pulse Twists
02 - Mechanic Squat Press
03 - Threader Push-ups
04 - Rev Lunge Curls
05 - Alt DB Back Flys

Circuit 07:
01 - 15 - A-Jacks
02 - 30 - Clap Kick Push
03 - 45 - S2S Side Knee Uppercuts
04 - 60 - Tri-Climb Lunge Lifts
05 - 45 - 180 Sprinter Taps
06 - 30 - Dive-Bombers
07 - 15 - Tuck Jacks

Circuit 08:
01 - Switch Clean Press
02 - Halo Lunge Hops
03 - Clap Pull-Over Push-ups
04 - F2B Swing Walks
05 - DB Push Knee Lunges

Abs:
01 - Bicycles
02 - Hallow Halo Holds
03 - Side Hip Dips L
04 - Shin Grabbers
05 - Side Hip Dips R
06 - 1-2 Dbl Tuck Crunch
07 - Hi-Heel Taps
08 - Flutter 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.

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