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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells, Kettlebells & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Boomerang Sprints
02 - Split Kick Push
03 - F2B Uppercuts
04 - S2S Juggle Climbers
05 - Swing Stack Squats
06 - Tuck Jacks

Circuit 02 (2x):
07 - Sprinter Push Burpees
08 - Striker Press
09 - Hot Hands
10 - Rev Lunge Kicks
11 - Kettlebell Hike
12 - Wide Arm Climbers

Circuit 03 (2x):
13 - Side Knee Climbers
14 - Seatbelt Swings
15 - Tri-Climb Hops
16 - Balance Renegades
17 - Standing Abs
18 - ISO Kick Burpees

Circuit 04 (2x):
19 - LVL 4 Sprints
20 - In & Out Liberty Swings
21 - Twist Hip Hops
22 - Donkey Sprints
23 - KB Swings
24 - Clap Tuck Burpees

Mat Abs:
01 - 1-2 Double Crunch
02 - Side Balance Threaders L
03 - Scissor Heel Taps
04 - Side Balance Threaders R
05 - DB Bike Passes
06 - DB Star Crunch Taps L
07 - Alt Toe Taps
08 - DB Star Crunch Taps R
09 - Horizon Ab Holds

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.