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Estimated Calories Burned:
239-553

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Tap Skate Sprints L
02 - In & Out Squat Curls
03 - Tap Skate Sprints R
04 - In & Out Squat Curls

05 - L2R High Knee Jacks
06 - Row Threader Push L
07 - L2R High Knee Jacks
08 - Row Threader Push R

09 - In & Out Squat Twists L
10 - Side Swing Press L
11 - In & Out Squat Twists R
12 - Side Swing Press R

13 - Agility Twist Star Hops
14 - L2R Push Walks
15 - Agility Twist Star Hops
16 - L2R Push Walks

17 - Fender Taps
18 - L2R Golfer Swings
19 - Fender Taps
20 - L2R Golfer Swings

21 - High Climb Drivers
22 - Lawn Press L
23 - High Climb Drivers
24 - Lawn Press R

25 - Power Push Sprints
26 - S2S Squat Curls
27 - Power Push Sprints
28 - S2S Squat Curls

29 - Toe Tap Kicks L
30 - Pike-Back Push
31 - Toe Tap Kicks R
32 - Pike-Back Push

33 - Tri-Switch Jacks
34 - Explosive Halo Squats
35 - Tri-Switch Jacks
36 - Explosive Halo Squats

37 - 180 Pause Sprints
38 - High Pull Curls
39 - 180 Pause Sprints
40 - High Pull Curls

41 - Inchworm Hops
42 - Side Back Hops L
43 - Inchworm Hops
44 - Side Back Hops R

45 - F2B Jack Sprints
46 - High Pull Squats L
47 - F2B Jack Sprints
48 - High Pull Squats R

49 - Pogo Ladder Sprints
50 - Dead-man Thrusts
51 - Pogo Ladder Sprints
52 - Dead-man Thrusts

53 - Traffic Sprints
54 - Pick-up Squats
55 - Traffic Sprints
56 - Pick-up Squats

Abs:
01 - Half Canons
02 - Twisting Bull Frogs
03 - Ground & Pound L
04 - Side V-Taps L
05 - Ground & Pound R
06 - Side V-Taps R
07 - Pot Stirs
08 - Dbl Bike Crunch

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.