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Estimated Calories Burned:
168-343

Equipment Needed:
Dumbbells + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Circuit 01 - Upper Cardio
01 - Teacher's Pets
02 - L2R ISO Hand Burpees
03 - 180 Fly Sprints
04 - Beast Mode Scrambles
05 - Diamond Climbers
06 - Back Fist Sprints

Circuit 02 - Upper Strength
01 - Push Thrust Push Curls
02 - ISO Clockwork Swings
03 - Curl Fly Curl Press
04 - Dbl Push Row Flys
05 - Kneeling Tri Press

Circuit 03 - Lower Cardio
01 - Sprinter Lunges
02 - Hop-Over Burpees
03 - Agility Sprints
04 - Bloodhound Lunges
05 - Thigh Killer Crawls
06 - Bullet Kicks L/R

Circuit 04 - Lower Strength
01 - Booty Builders
02 - Heavy Side Lunge Pass
03 - Stack Hop Squats
04 - F2B Peddle Squats
05 - DB Wall Sits

Abs
01 - Hi-Low Shin Grabbers
02 - Side X Crunch L
03 - Jack Tap Knees
04 - Side X Crunch R
05 - Hi-Low Pelvic Thrusts

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.