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Estimated Calories Burned:
290-583

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - Sprinter Burpees
02 - Dbl Swing Skips
03 - Remix Squats
04 - Pull-Over Push-ups

Circuit 02
05 - Money Grabbers
06 - Power Press Lunge
07 - Scramble Jacks
08 - Push-up Thrusts

Circuit 03
09 - Stork Tap Sprints
10 - Halo Burpees
11 - Tri-Switch Jacks
12 - Stack Hop Squats

Circuit 04
13 - LVL 4 Sprints
14 - Side Lunge Switch
15 - Stutter Crawls
16 - Swing Squat Press

Circuit 05
17 - 180 Plyo Heismans
18 - ISO DB Swings
19 - Mousetraps
20 - Traffic Directors

Circuit 06
21 - ISO Tap Sprints
22 - Halo Hop Lunges
23 - Hop-Over Tucks
24 - Switch Climbers

Circuit 07
25 - Free Throw Taps
26 - S2S Squat Curls
27 - S2S Ickey Sprints
28 - Renegade Press Burpees

Abs
01 - Xs & Vs
02 - L2R Toe Taps
03 - Ground & Pound L
04 - Russian Boats
05 - Ground & Pound R
06 - Side V-Crunch L/R
07 - Pot Stirs
08 - Sprinter Jab 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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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.