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Estimated Calories Burned:
163-327

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - High Knees
02 - 30 - Switch Squat Hops
03 - 45 - Stork Tap Jacks
04 - 60 - Earthworms
05 - 45 - Side Knee Uppercuts
06 - 30 - Squat Slam Taps
07 - 15 - High Climbers

Circuit 02:
01 - Bullet Lunges
02 - Back Fly Press
03 - Dbl Swing Skips
04 - Side Lunge Pass
05 - Rev Lunge Curls

Circuit 03:
01 - 15 - Quick Knees
02 - 30 - Switch Lunge Taps
03 - 45 - Pike-Tap Knees
04 - 60 - Football Drills
05 - 45 - Side Lunge Squats
06 - 30 - F2B Uppercuts
07 - 15 - Quick Climbers

Circuit 04:
01 - Hi-Low Goblet Squats
02 - L2R Dbl High Pulls
03 - ISO Dbl Swings
04 - Side Lunge Hop Squats
05 - Detonator Push-ups

Abs:
01 - Ball Crunch
02 - Bicycle Passes
03 - Behind the Back Pass
04 - Genie Crunch
05 - Hollow Halo Holds

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.