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Estimated Calories Burned:
236-583

Equipment Needed:
Kettlebells

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Hurdle Sprints
02 - 45 - Diamond Swings
03 - 45 - Alt. Side Knees
04 - 45 - S2S Hop Burpees
05 - 30 - Shadow Jabs
06 - 45 - L2R Lunge Swings
07 - 45 - Globe Hop Squats
08 - 45 - Side Lunge Kicks
09 - 45 - Switch Kick Shuffle
10 - 30 - Switch Core Lunges

Circuit 02
01 - 45 - Kettle Drop Burpees
02 - 45 - Criss-Cross Tucks
03 - 45 - Bullet Knees
04 - 45 - Rev. Lunge Swings
05 - 30 - Wide Sprints
06 - 45 - Stork Tap Sprints
07 - 45 - Halo Lunges
08 - 45 - S2S Walk Push-ups
09 - 45 - F2B Press Sprints
10 - 30 - Eagle Squats

Circuit 03
01 - 45 - Power Kick Burpees
02 - 45 - S2S Shuffle Swings
03 - 45 - S2S Heisman Hops
04 - 45 - Tri-Wide Squats
05 - 30 - Jugglers
06 - 45 - 180 Swing Squats
07 - 45 - LVL 3 Sprints
08 - 45 - S2S Squat Walks
09 - 45 - Tire Runs
10 - 30 - S2S Plyo Skaters

Circuit 04
01 - 45 - S2S Swing Hop Press
02 - 45 - Jack-5 Burpees
03 - 45 - Booty Builders
04 - 45 - Switch Feet
05 - 30 - F2B High Pull Squats
06 - 45 - Mt. Lovers
07 - 45 - Alt. Swings
08 - 45 - Box Push-ups
09 - 45 - F2B Lunge Swings
10 - 30 - Wall Tap Tucks

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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