Estimated Calories Burned:
169-313

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Power Sprints
02 - Thunder Squat Press L
03 - Electric Slide Lunge
04 - Grounded Walk Hops
05 - Thunder Squat Press R
06 - S2S Power Drives
07 - Switch Pulls

Circuit 02
08 - 180 Power Knee Sprints
09 - Plug & Hop Squats
10 - Pulse Push-ups
11 - Side Back Power Lunge L
12 - Zig-Zag Tap Backs
13 - Side Back Power Lunge R
14 - Coil Curls

Circuit 03
15 - Live Wire Hops
16 - Dead Signals
17 - ISO Charge Kicks L
18 - Socket Pulse Squats
19 - ISO Charge Kicks R
20 - Cross Cable Rows
21 - Power Thrust Push

Circuit 04
22 - S2S Boost Sprints
23 - Lever Pull Lunges L
24 - Third Rail Hops
25 - Lever Pull Lunges R
26 - Cardio Circuit
27 - Wire Cross Push-ups
28 - Power Press Squats

Abs:
01 - Hi-Low V-Crunch
02 - Bicycle Passes
03 - Side Connect Crunch L
04 - Side Connect Crunch R
05 - Switchboard Abs

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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