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Estimated Calories Burned:
344-659

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hi-Low Hurdles
02 - F2B Pick-up Squats
03 - Quick Knee Climbers
04 - Rev Lunge Swings
05 - Clap Kick Push-ups
06 - Back Fly Curls
07 - Hop-Over Burpees

Circuit 02 (2x):
08- 180 Burpees
09 - Side Lunge Switch
10 - Pike Side Push L
11 - Fake Lunge Press L
12 - Pike Side Push R
13 - Fake Lunge Press R
14 - Stork Tap Sprints

Circuit 03 (2x):
15 - Shuffle Tap Hops
16 - Side Swing Press
17 - Push-up Thrusts
18 - Bullet Lunges
19 - Tetris Squats
20 - L2R DB Swings
21 - Pike Knee Jacks

Circuit 04 (2x):
22 - Star Twist Burpees
23 - Liberty Swings L
24 - Open Box Jugglers
25 - Liberty Swings R
26 - Wild Thing Push-ups
27 - Kneeling Switch Press
28 - In & Out Sprints

Abs:
01 - Froggers
02 - Bicycles
03 - Side Hip Dips L
04 - 1-2 Double Crunch
05 - Side Hip Dips R
06 - Pot Stirs
07 - Xs & Os
08 - Alt Toe Taps
09 - Hi-Heel Taps
10 - Gravity Climbers

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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