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Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells, Mat + Wall

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 180 Burpee Sprints
02 - ISO Squat Press Lunge L
03 - Sprinter Drills
04 - ISO Squat Press Lunge R
05 - Table Twist Push Taps
06 - F2B Heavy Swing Walks
07 - S2S Stork Crawls
08 - Dbl High Pull Curls
09 - Trinity Squat Lunge L
10 - Tri-Climb Hops
11 - Trinity Squat Lunge R
12 - Cardio Circuit
13 - Pike-Back Push-ups
14 - Strike-Down Press L
15 - Wide Peddle Burpees
16 - Strike-Down Press R
17 - Stork Tap Twists
18 - Lumberjack Lunges
19 - Resistance Tap Burpees
20 - Ham Curl Curtsies
21 - Hollerlujahs
22 - WALLLLLKERS
23 - Side Lunge Knees L
24 - Tri-Switch Jacks
25 - Side Lunge Knees R
26 - F2B Stack Squat Hops
27 - ISO Push Press Burpees
28 - Side Step Curls
29 - S2S Power Sprint March
30 - Halo Squats
31 - Hustle Tap Hops L
32 - ISO Db Swings
33 - Hustle Tap Hops R
34 - Pull-Over Push-ups
35 - LVL 3 Sprints
36 - L2R Squat Twists
37 - Cross Curl Press
38 - Back Fly Deadlifts
39 - Dead-Man Burpees
40 - LVL 4 Sprints
41 - DB Dead Bug Holds
42 - Shin Huggers
43 - Rainbow Pass Holds
44 - Side Hip Dips L
45 - Plank Jack Taps
46 - Side Hip Dips R
47 - Alt Toe Taps
48 - Alt Crunch Up Taps
49 - Corenadoes

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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