Join our HoyPro VIP Facebook Group:
http://bit.ly/HoyProVIPFacebook

Estimated Calories Burned:
290-583

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - High Knees
02 - 30 - Switch Squat Hops
03 - 45 - Stork Tap Jacks
04 - 60 - Earthworms
05 - 45 - Side Knee Uppercuts
06 - 30 - Squat Slam Taps
07 - 15 - High Climbers

Circuit 02:
01 - Bullet Lunges
02 - Back Fly Press
03 - Dbl Swing Skips
04 - Side Lunge Pass
05 - Rev Lunge Curls

Circuit 03:
01 - 15 - Quick Knees
02 - 30 - Switch Lunge Taps
03 - 45 - Pike-Tap Knees
04 - 60 - Football Drills
05 - 45 - Side Lunge Squats
06 - 30 - F2B Uppercuts
07 - 15 - Quick Climbers

Circuit 04:
01 - Hi-Low Goblet Squats
02 - L2R Dbl High Pulls
03 - ISO Dbl Swings
04 - Side Lunge Hop Squats
05 - Detonator Push-ups

Circuit 05:
01 - 15 - Heel Taps
02 - 30 - Remix Squats
03 - 45 - Hollerlujahs
04 - 60 - Dead-Man Burpees
05 - 45 - Cardio Circuit
06 - 30 - Split Kick Push
07 - 15 - Fly Sprints

Circuit 06:
01 - Deadlift Builders
02 - Pass-under Press
03 - Push Row Flys
04 - Side to Twist Curls
05 - Side Shift Hops

Circuit 07:
01 - 15 - Jumping Jacks
02 - 30 - S2S Push Back Sprints
03 - 45 - Side Lunge Switch
04 - 60 - Hi-Low Hurdles
05 - 45 - Accordions
06 - 30 - Standing Karaokes
07 - 15 - Hot Hands

Circuit 08:
01 - In & Out Narrow Squats
02 - Skater Swings
03 - Pull-Over Push-ups
04 - Lumberjack Lunges
05 - Hop-Over Burpees

Abs:
01 - Ball Crunch
02 - Bicycle Passes
03 - Side V-Tap Crunch L
04 - Hi-Low Pelvic Thrusts
05 - Side V-Tap Crunch R
06 - Behind the Back Pass
07 - Genie Crunch
08 - Hollow Halo Holds

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.