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Estimated Calories Burned:
234-508

Equipment Needed:
Dumbbells + Mat

Level:
Beginners

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - S2S Butt Kicks
02 - L2R Curl Squats
03 - Dbl Push Stacks
04 - Hop Knee Jacks
05 - Alt Lunge Stacks
06 - Uppercut Knees

Circuit 02 (2x):
07 - Stacked Burpee Hops
08 - Hang Clean Press
09 - Tri-March Jacks
10 - Alt Hammer Curls
11 - S2S Heismans
12 - Back Flex Squats

Circuit 03 (2x):
13 - Side Push Sprints
14 - Alt Back Rows
15 - Shoulder Tap Push
16 - Lunge Curl Flys
17 - Ski Hop Lunges
18 - Kneeling ISO Press

Circuit 04 (2x):
19 - Sprinter Jacks
20 - ISO Squat D-Lift
21 - ISO Tap Kicks
22 - Lawnmower Press
23 - Free Throw Shots
24 - Alt Lunge Curls

Abs:
01 - ISO Heel Grabs
02 - Bicycles
03 - Flutter Kicks
04 - Side Hip Dips L
05 - Low Plank Holds
06 - Side Hip Dips R
07 - Heel Taps
08 - 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.

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.