Estimated Calories Burned:
185-373

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Tap-Under Hops
02 - 30 - Hustle Tap Sprints L
03 - 45 - Karaoke High Climbs
04 - 60 - Inch & Out Worm Lunges
05 - 45 - Texas Burpees
06 - 30 - Hustle Tap Sprints R
07 - 15 - Quick Climbers

Circuit 02:
01 - Hi-Low Goblet Squats
02 - Renegade Push-ups
03 - Side Lunge Knees L
04 - Back Fly Deadlifts
05 - Side Lunge Knees R

Circuit 03:
01 - 15 - Power Sprints
02 - 30 - Swing Kick Tap-Unders L
03 - 45 - 180 Dump Truck Burpees
04 - 60 - 3 Station Drills
05 - 45 - Side Lunge Squats
06 - 30 - Swing Kick Tap-Unders R
07 - 15 - Clap Tap Push

Circuit 04:
01 - Switch Clean Press
02 - Halo Lunge Hops
03 - Clap Pull-Over Push-ups
04 - F2B Swing Walks
05 - DB Push Knee Lunges

Abs:
01 - Bicycles
02 - Side Hip Dips L
03 - Shin Grabbers
04 - Side Hip Dips R
05 - Flutter Kicks

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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