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Estimated Calories Burned:
263-555

Equipment Needed:
Dumbbells, Jump Rope

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Stork Squats
02 - 45 - 180 Renegades
03 - 45 - Jab Squat Kick
04 - 30 - Jump Ropes
05 - 45 - Defibrillators
06 - 45 - 1-2-3 Curls
07 - 45 - Diamond Swings
08 - 30 - Jump Ropes

Circuit 02
01 - 45 - Plyo Heismans
02 - 45 - 180 Frog Burpees
03 - 45 - Bullet Lunges
04 - 30 - Jump Ropes
05 - 45 - Scalene Pushup
06 - 45 - Reverse Lunge Curls
07 - 45 - Duck Lunge Sprints
08 - 30 - Jump Ropes

Circuit 03
01 - 45 - Sprinter Drill
02 - 45 - 180 Twerk Press
03 - 45 - Cheerleader Squats
04 - 30 - Jump Ropes
05 - 45 - WALLLLLKERS
06 - 45 - Lawnmowers
07 - 45 - Booty Builders
08 - 30 - Jump Ropes

Circuit 04
01 - 45 - Side Knee Climbers
02 - 45 - Dbl Squat Swing
03 - 45 - Clap Kick Pushups
04 - 30 - Jump Ropes
05 - 45 - Dbl ISO Flys
06 - 45 - Football Drills
07 - 45 - Speed Jugglers
08 - 30 - Jump Ropes

Abs
01 - Bicycles
02 - Dbl ISO Taps
03 - Torture Pass
04 - Xs & Os
05 - High Heel-Taps
06 - ISO-Arm V-Ups
07 - Rolling V-Taps
08 - Sprinter Abs
09 - Gumbo Stirs
10 - Russian Twists

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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