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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Sprinter Burpees
02 - Mechanic Squat Press
03 - Side Lunge Pass
04 - Clap Pull-Over Push
05 - Back Fly Curls
06 - Goblet Typewriters

Circuit 02 (2x):
07 - LVL 4 Sprints
08 - Alt Clean Press
09 - Switch Drop Squats
10 - Rev Lunge Curls
11 - Kneeling Row Hops
12 - Sphinx Clap Push

Circuit 03 (2x):
13 - 180 Juggler Sprints
14 - Switch Press Burpees
15 - ISO DB Swings
16 - Halo Lunge Hops
17 - Half Whole Deadlifts
18 - Elevated Climbers

Circuit 04 (2x):
19 - S2S Tap Jugglers
20 - Side Lunge Switch
21 - Push-up Jacks
22 - Hi-Low Goblet Squats
23 - Dbl Lawn Switchers
24 - Tuck Jacks

Abs:
01 - Butterfly Sit-ups
02 - DB Bike Pass
03 - DB Flutter Kicks
04 - Side Hip Dips L
05 - Circle Pass Boats
06 - Side Hip Dips R
07 - Full Crunches
08 - Alt Toe Taps
09 - Sprinter Abs

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.