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Estimated Calories Burned:
290-583

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Sprinter Burpees
02 - Side Lunge Press
03 - Side Knee Hop Taps
04 - Renegade Push-ups

Circuit 02
05 - Pick-up Squat Press
06 - 180 Inchworm Hops
07 - Side Step Curls
08 - Hop-Over Tucks

Circuit 03
09 - Brisk Jugglers
10 - In & Out Narrow Squats
11 - S2S Push Thrusts
12 - TYAs

Circuit 04
13 - LVL 4 Sprints
14 - Alt D-Lift Hops
15 - Back Clap Sprints
16 - Kneeling Rows

Circuit 05
17 - Low Hurdle Hop-Overs
18 - Side Lunge Switch
19 - Jack In the Box Push
20 - Infinity Curls

Circuit 06
21 - Tri-Step Burpees
22 - Bullet Pulse Squats
23 - F2B Skater Hop Sprints
24 - Switch Clean Press

Circuit 07
25 - F2B Jack Sprints
26 - S2S Squat Curls
27 - Free Throw Taps
28 - Elevated Climbers

Abs
01 - Star Frogs
02 - Side X Threaders L
03 - Hi-Low Shin Huggers
04 - Side X Threaders R
05 - Bicycles
06 - Low Plank Jack Knees
07 - Hammer Pulse Crunch
08 - 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.

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.