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Estimated Calories Burned:
248-538

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Tri-Switch Lunge
02 - Pick-up Squats
03 - F2B Squat Hop Turns
04 - Pass-Under Press
05 - Suitcase Squat Lunges
06 - ISO DB Swings
07 - ISO D-Lifts L
08 - Heavy Carrier Squats
09 - ISO D-Lifts R
10 - F2B Shuffle Squats

Circuit 02 (2x):
11 - Fender Benders
12 - Liberty Swings L
13 - Side Back Lunge L
14 - T-Squat Hops
15 - Liberty Swings R
16 - Side Back Lunge R
17 - Hi-Low DB Swings
18 - Low Curtsies
19 - DB Deadlifts
20 - Diamond Swings

Circuit 03 (2x):
21 - S2S ISO Taps
22 - Heavy Goblets
23 - Side Back Hops L
24 - S2S Squat Curls
25 - Side Back Hops R
26 - Dbl Lint Rollers L
27 - Low Pulse Squats
28 - Dbl Lint Rollers R
29 - Tri-Switch Lunge
30 - Remix Squats

Circuit 04 (2x):
31 - Curtsy Squats
32 - Cheerleaders
33 - L2R Squat Twists
34 - L2R DB Swings
35 - Squat Ham Lifts
36 - S2S Goblet Squats
37 - Rev Pulse Lunge L
38 - Halo Twist Squats
39 - Rev Pulse Lunge R
40 - Squat Curl Hops

Mat Abs:
01 - Bicycles
02 - Glute Bridge
03 - Hi-Low V-Throughs
04 - Side Threaders L
05 - Behind the Back Pass
06 - Side Threaders R
07 - Hammer Crunch
08 - Sprinter Abs

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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