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Estimated Calories Burned:
328-661

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Hurdle Burpees
02 - Build Lunge Press Lifts
03 - Inchworm Slams
04 - Push-Jack Climbers
05 - ISO Balance Swings
06 - F2B Jack Sprints
07 - Table-Twist Hops
08 - Halo Lunge Hops
09 - Stork Tap Twists
10 - Switch Climb Lunges
11 - ISO Clean Lunge L
12 - L2R Money Jacks
13 - ISO Clean Lunge R
14 - Prisoner Push Burpees
15 - Side Lunge Knee Holds L
16 - Obstacle Hops L
17 - Side Lunge Knee Holds R
18 - Obstacle Hops R
19 - Hi-Low Halo Squats
20 - Pull-Over Push-ups
21 - Boomerang Sprints
22 - Lawn Press L
23 - Side Lunge Squats
24 - Lawn Press R
25 - Pick-up Signals
26 - L2R Stutter Push-ups
27 - S2S ISO Tap Sprints
28 - Pass-Under Squats
29 - Thigh Killer Crawls
30 - S2S Step Swings
31 - L2R Sprint Lunge Burpees
32 - L2R Side Lunge Swings
33 - Switch Tap Jugglers
34 - Side Threaders L
35 - Accordion Push-ups
36 - Side Threaders R
37 - Hustle Taps L
38 - Back Fly Deadlifts
39 - Hustle Taps R
40 - Squat Swing Press
41 - Shoulder Tap Jack Holds
42 - Hollow Crunch
43 - DB Bike Passes
44 - Hip Dip Reachers L
45 - Pulse Hammer Crunch
46 - Hip Dip Reachers R
47 - Reverse Crunch-Ups
48 - Pot Stirs
49 - Seated Corenadoes

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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