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Estimated Calories Burned:
162-341

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Hurdle Sprints
02 - S2S Squat Curls
03 - Hurdle Sprints
04 - S2S Squat Curls
05 - Accordions
06 - 180 Switch Lunges
07 - Accordions
08 - 180 Switch Lunges
09 - Tri-Knee Combo
10 - Pick-up Squats
11 - Tri-Knee Combo
12 - Pick-up Squats
13 - Standing Abs
14 - ISO Renegades L
15 - Standing Abs
16 - ISO Renegades R
17 - Box Sprints
18 - Traffic Jacks
19 - Box Sprints
20 - Traffic Jacks
21 - Free Throw Burpees
22 - ISO Dumbbell Snatch L
23 - Free Throw Burpees
24 - ISO Dumbbell Snatch R
25 - Low Writers
26 - Inchworms
27 - Low Writers
28 - Inchworms
29 - Hiker Sprints
30 - Side Lunge Switch
31 - Hiker Sprints
32 - Side Lunge Switch
33 - Plyo Heismans
34 - Halo Burpees
35 - Plyo Heismans
36 - Halo Burpees
37 - Brisk Jugglers
38 - Curly Flys
39 - Brisk Jugglers
40 - Curly Flys
41 - Dive-Bomber Push-ups
42 - Tri-Jab Knees
43 - Dive Bomber Push-ups
44 - Tri-Jab Knees
45 - Sprinter Drill
46 - Shuffle Squats
47 - Sprinter Drill
48 - Shuffle 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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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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