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Estimated Calories Burned:
346-703

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - Burpee Sprint Ladders
02 - L2R Twist Squats
03 - Inchworm Slams
04 - Lumberjack Lunges
05 - S2S Squat Tap Jugglers

Circuit 02:
01 - S2S Hurdle Sprints
02 - F2B Pick-up Squats
03 - Pike-Tap Push
04 - Press Jacks
05 - Hop-Over Burpees
06 - Rev Lunge Curls
07 - Sagat Sprints
08 - Curls Hop Squats
09 - Quick Pause Sprints
10 - Elevated Climbers

Circuit 03:
01 - Scramble Jacks
02 - Stacked Foot Push
03 - Side Knee Tucks
04 - ISO Lift Burpees
05 - High Curtsy Squats

Circuit 04:
01 - Sprinter Lunges
02 - Side Lunge Switch
03 - Pike Tap Push
04 - Triceps Kickbacks
05 - Hop-Over Tucks
06 - F2B Peddle Squats
07 - Squatty Pippens
08 - Split-Kick Push-ups
09 - F2B Uppercuts
10 - T-Squat Hops

Circuit 05:
01 - Football Drills
02 - Squat Swing Press
03 - Brisk Jugglers
04 - Pull-Over Push-ups
05 - High Pull Curls

Circuit 06:
01 - Stork Tap Sprints
02 - In & Out Narrow Squats
03 - Burpee Jacks
04 - S2S Squat Curls
05 - F2B Hot Hands
06 - Push-up Thrusts
07 - Typewriter Squats
08 - Pass-under Squats
09 - Tuck Jacks
10 - L2R Pick-up Press

Circuit 07:
01 - 180 Juggler Sprints
02 - Renegade Jacks
03 - Hustle Tap March
04 - Rev Pulse Lunge
05 - Back Fly Deadlifts

Circuit 08:
01 - T-Jugglers
02 - S2S Lunge Passes
03 - ISO Tap Sprints
04 - ISO Pull Burpees L
05 - Criss-Cross Tucks
06 - ISO Pull Burpees R
07 - Tri-Knee Combo
08 - Pick-up Lunges
09 - LVL 2 Sprints
10 - DB Gravity Squats

Abs:
01 - Sprinter Abs
02 - Alt Toe Taps
03 - Side Hip Dips L
04 - Shin Grabbers
05 - Pot Stirs
06 - Side Hip Dips R
07 - Xs & Os
08 - Star Taps
09 - DB Bike Passes

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.