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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells & Mat
Sandbag (Optional)

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (Repeated 2x):
01 - MAX Burpees
02 - Liberty Swings
03 - Sagat Sprints
04 - Suitcase Lunge
05 - Mousetrap Push-ups
06 - In & Out Sprints

Circuit 02 (Repeated 2x):
07 - In & Out Carriers
08 - ISO Lift Burpees
09 - Tri-Knee Combo
10 - DB Push-ups
11 - Side Back Lunge
12 - Donkey Sprints

Circuit 03 (Repeated 2x):
13 - LVL 4 Sprints
14 - Side Lunge Push
15 - Pick-up Squats
16 - High Pull Curls
17 - Twist Hip Burpees
18 - Mountain Climbers

Circuit 04 (Repeated 2x):
19 - Curtsy Carriers
20 - Lawnmower Press
21 - ISO DB Swings
22 - Stack Hop Squats
23 - L2R Push-ups
24 - 180 Speed Jugglers

Mat Abs:
01 - Xs & Os
02 - DB Bike Passes
03 - Bull Frogs
04 - Twist Knee Kick-Backs L
05 - DB Pot Stirs
06 - Twist Knee Kick-Backs R
07 - Sprinter Abs
08 - Alt Toe Taps
09 - 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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.