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Estimated Calories Burned:
170-347

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 20 - Power Sprints
02 - 20 - Hop-Over Lunges
03 - 30 - Mousetrap Push-ups
04 - 30 - L2R Squat Twists
05 - 40 - Inchworm Hop-Overs
06 - 40 - Rev Lunge Curls
07 - 50 - Back Clap Tap-Unders
08 - 50 - Back Fly Deadlifts
09 - 60 - 3-Station Drills
10 - 60 - Man-Makers

Circuit 02:
11 - 20 - Hot Wide Sprints
12 - 20 - Hop-Over Burpees
13 - 30 - 180 Switch Lunges
14 - 30 - Pass Press Lunge
15 - 40 - Pike-Tap Sprints
16 - 40 - Lawn-MORE Switches
17 - 50 - Long Jump Jugglers
18 - 50 - Side Back Lunge Hops
19 - 60 - T-Crawls
20 - 60 - Dbl Curl Stacks

Abs:
01 - 1-2 Double Crunch
02 - Side Balance Threaders L
03 - Scissor Heel Taps
04 - Side Balance Threaders R
05 - Boat Crunch Pass-Overs

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.