Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 546

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Dual Hang Press
02 - U-Squat Lunge Hops
03 - Push-up Thrusts
04 - DB In & Out Ladder Steps

Circuit 02 (2x):
05 - Swing Switch Burpees
06 - Side Lunge Hop-Overs
07 - Dbl Curl Step-Backs
08 - Lawn-MORES L/R

Circuit 03 (2x):
09 - Switch Drop Jack Squats
10 - Halo Lunge Hops
11 - 4x Push-Climbers
12 - Row Low Squat Curls

Circuit 04 (2x):
13 - Hi-Low Power Press Squats
14 - Side Drop Burpees L/R
15 - Side Step Curls
16 - Renegade Push-ups

Circuit 05 (2x):
17 - Mechanic Squats
18 - Power Twist Strikes L/R
19 - Side Lunge Adductor Swings L/R
20 - Alt ISO Lift Burpees

Circuit 06 (2x):
21 - Pick-up Squats
22 - RDL Pulse Press
23 - ISO Row Flys L/R
24 - Dbl Pike Push-Backs

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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