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Estimated Calories Burned:
295-581

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdle Sprints
02 - Skater Swings
03 - Obstacle Hops L
04 - Ditch Digger Curls
05 - Obstacle Hops R
06 - Push-up Knees
07 - 180 Hook Sprints
08 - F2B Drop Lift Burpees L
09 - Side Jab Abs
10 - F2B Drop Lift Burpees R
11 - Boomerang Sprints L
12 - Twist Curl Planks
13 - Boomerang Sprints R
14 - Halo Lunge Hops
15 - S2S Power Punch March
16 - Pull-Over Push-ups
17 - Scramble Jacks
18 - High Hold Stacks
19 - Half Whole Skaters L
20 - Side Lunge Pass
21 - Half Whole Skaters R
22 - Strike Down Press L
23 - V-Worms
24 - Strike Down Press R
25 - Relay Sprints
26 - Side Lunge Switch
27 - F2B Agility Hops
28 - Burpee Curls
29 - Cardio Circuit
30 - Pick-up Lunge Press
31 - Dbl Push Pikes
32 - Dbl Swing Skips
33 - Slam Hop Taps
34 - Liberty Swings L
35 - Mt. Kickers
36 - Liberty Swings R
37 - Dive-Bomber Hops
38 - Squat Curl Deadlifts
39 - Brisk Jugglers
40 - 180 Renegade Burpees
41 - DB Knee Drives
42 - Xs & Holds
43 - Seatbelt Swings L
44 - Hi-Low Plank Jacks
45 - Seatbelt Swings R
46 - Sprinter Abs
47 - Rolling V-Taps
48 - At Toe Taps
49 - F2B Seated Bicycles

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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