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Estimated Calories Burned:
178-386

Equipment Needed:
Dumbbells

Level:
Intermediate - Advanced

Workout Breakdown:

Warm-up

01 - Hurdles Sprints
02 - Pick-up Squats
03 - 180 Burpees
04 - Plyo Squat Press L
05 - Pike-Tap Push-ups
06 - Plyo Squat Press R
07 - Sagat Sprints
08 - ISO Renegades L
09 - Back Fist Sprints
10 - ISO Renegades R
11 - 180 Heismans
12 - Side Back Lunges
13 - Side Jab Squats
14 - Curl Hop Squats
15 - Mountain Climbers
16 - Cross Arnolds
17 - Plyo Inchworms
18 - Lawnmowers L
19 - Box Jugglers
20 - Lawnmowers R
21 - 180 Renegades
22 - Criss-Cross Knees
23 - Cowabunga Squats
24 - Curly Flys
25 - Toe Tap Kicks L
26 - Balance D-Lift Press L
27 - Toe Tap Kicks R
28 - Balance D-Lift Press R
29 - Plyo Heismans
30 - Alt Curls
31 - Tri-Knee Combo
32 - Push-up Thrusts
33 - Step Burpees
34 - Reverse Lunges
35 - Downward Geckos
36 - Gravedigger Squats
37 - 180 Knee Sprints
38 - Wide Lawnmowers L
39 - Ballerina Burpees
40 - Wide Lawnmowers R
41 - Back Clap Sprints
42 - Deadlift Squats
43 - Side Lunge Switch
44 - Rev Pulse Lunges
45 - Scramble Jacks
46 - Arnold Press
47 - Hit & Runs
48 - Remix Squats

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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