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Estimated Calories Burned:
317-648

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - LVL 4 Sprints
02 - S2S Hi-Low Squat Curls
03 - LVL 4 Sprints
04 - S2S Hi-Low Squat Curls
05 - Jack 5 Burpees
06 - Side Threader L
07 - Jack 5 Burpees
08 - Side Threaders R
09 - S2S Pause Sprints
10 - ISO Pull Burpees L
11 - S2S Pause Sprints
12 - ISO Pull Burpees R
13 - Hustle Tap Hops L
14 - Renegade Warriors
15 - Hustle Tap Hops R
16 - Renegade Warriors
17 - Burst Worms
18 - Side Lunge Switch
19 - Burst Worms
20 - Side Lunge Switch
21 - Accordions
22 - Hi-Low Goblets
23 - Accordions
24 - Hi-Low Goblets
25 - Stork Tap Twists
26 - Back Fly Deadlifts
27 - Stork Tap Twists
28 - Back Fly Deadlifts
29 - Jack Feet Push-ups
30 - ISO DB Swings
31 - Jack Feet Push-ups
32 - ISO DB Swings
33 - Slam Tap Squats
34 - Side Lunge Deadlifts L
35 - Slam Tap Squats
36 - Side Lunge Deadlifts R
37 - Donkey Sprints
38 - Seatbelt Swings L
39 - Donkey Sprints
40 - Seatbelt Swings R
41 - Xs & Os
42 - Russian Twists
43 - Hip Dip Reachers L
44 - Sprinter Abs
45 - Hip Dip Reachers R
46 - NASCAR Drivers
47 - Cross Star Taps
48 - Bicycles
49 - 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.

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