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Estimated Calories Burned:
295-599

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Toe Tap Kicks L
02 - Burpee Kicks L
03 - L2R Push-ups
04 - Push-up Jacks
05 - Side Knee March
06 - S2S Knee Sprints
07 - Toe Tap Kicks R
08 - Burpee Kicks R
09 - Agility Squat Taps
10 - F2B Clap Squats

11 - S2S Step Burpees
12 - Hop-Over Burpees
13 - Tri-Strike Switch
14 - Tri-Jab Tucks
15 - Push-up Knees
16 - Push-up Thrusts
17 - Side Lunge Squats
18 - Side Lunge Switch
19 - F2B Ickey Sprints
20 - F2B Stork Taps

21 - 180 Brisk Step Burpees
22 - Ballerina Burpees
23 - Heel Tap Jacks
24 - Quick Jugglers
25 - Kneeling Stack Rows
26 - 180 Power Push-ups
27 - ISO Tap Squats
28 - Typewriters
29 - S2S Heismans
30 - S2S Plyo Heismans

31 - S2S Hustle Taps
32 - S2S Stork Taps
33 - F2B Step Push-ups
34 - Frogger Push-ups
35 - Tri-Knee Combo
36 - In & Out Sprints
37 - S2S Prisoner Squats
38 - Thigh Killer Burpees
39 - Mt Climbers
40 - Relay Climbers

01 - V-Through Lift Taps
02 - Supine Sit-ups
03 - Twist Knee Kick-Backs L
04 - Shin Huggers
05 - Twist Knee Kick-Backs R
06 - Bicycles
07 - Hi-Heel Taps
08 - 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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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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