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Estimated Calories Burned:
266-541

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:
4 Circuits + Burnout + Abs

Warm-up

Circuit 01
01 - 45 - Brisk March Burpees
02 - 45 - Side Lunge Squat Press
03 - 30 - ISO DB Swings
04 - 45 - Pike-Tap Knees
05 - 45 - ISO Leg Sprints
06 - 30 - Stack Squats
07 - 45 - High Pull Curls
08 - 45 - V-Worms
09 - 30 - Wild Thing Push-ups

Circuit 02
01 - 45 - Tri-March Jacks
02 - 45 - Side Lunge Push L
03 - 30 - F2B Uppercuts
04 - 45 - Side Lunge Push R
05 - 45 - Open Curl Press
06 - 30 - Squat Ab Twists
07 - 45 - Hungry Hippos
08 - 45 - F2B Crab Reachers
09 - 30 - Heel Tap Jacks

Circuit 03
01 - 45 - S2S Shuffle Taps
02 - 45 - Side Back Lunge
03 - 30 - B-Boy Push-ups
04 - 45 - Mt Kickers
05 - 45 - Curtsy Squats
06 - 30 - ISO DB Swings
07 - 45 - UPS Burpees
08 - 45 - Tri-Back Flys
09 - 30 - Quick Switch Climbers

Circuit 04
01 - 45 - Relay March
02 - 45 - Lawn Press L
03 - 30 - Toe Tap Swings
04 - 45 - Lawn Press R
05 - 45 - Open Box Sprints
06 - 30 - Toe Tap Kicks L
07 - 45 - Ladder Push-ups
08 - 45 - Alt DB Curls
09 - 30 - Toe Tap Kicks R

Burnout - Football Drills

01 - Scissor Heel Taps
02 - ISO Reach Crunch L
03 - DB Bike Passes
04 - ISO Reach Crunch R
05 - ISO Plank Threaders L
06 - Bicycles
07 - ISO Plank Threaders R
08 - L2R Toe Taps

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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