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Estimated Calories Burned:
290-583

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 - HIIT:
15 - Tap-Under Hops
30 - S2S Hustle Taps
45 - High Climb Knees
60 - Skater Jack Jabs
45 - Stack-N-Climbers
30 - Uppercut Knees
15 - Low Skaters

Circuit 02 - Strength:
01 - Twist Curls Press
02 - Suitcase Squat Lunges
03 - Side Lunge Curls
04 - DB Pike Push
05 - Alt Press Squats

Circuit 03 - HIIT:
15 - Side Knees
30 - Hollerlujahs
45 - Free Throw Taps
60 - Inchworm Jacks
45 - Detonator Squats
30 - Pike-Tap Push
15 - Half Jugglers

Circuit 04 - Strength:
01 - Squat Side Back Goblets
02 - Balance Lawn Press L
03 - L2R Twist Squats
04 - Balance Lawn Press R
05 - Renegade Push-ups

Circuit 05 - HIIT:
15 - Ski-Ab Twists
30 - Tri-Jab Knees
45 - 180 Hook Sprints
60 - Stack-N-Swim
45 - Diamond March Knees
30 - Slam Dash Taps
15 - S2S Power Peddles

Circuit 06 - Strength:
01 - Side Step Press
02 - Side Front Lumberjacks
03 - Elevated Stack Foot Push
04 - High Pull Curls
05 - High Hold Stacks

Circuit 07 - HIIT:
15 - Heel Tap Jacks
30 - Side Lunge Squats
45 - V-Worms
60 - Tri-Switch Jack Ladders
45 - Half & Half Push-ups
30 - S2S Shuffle Jabs
15 - Hot Hands

Circuit 08 - Strength:
01 - Rev Lunge Curls
02 - In & Out Bent Flys
03 - S2S Plank Stacks
04 - S2S Lunge Passes
05 - Hi-Low Goblets

Abs:
01 - Bicycle Twist Crunch
02 - Swing Tap Crunch
03 - Side Threader Knees L
04 - Ground-N-Pound
05 - Side Threader Knees R
06 - Shin Grabbers
07 - Starfish Taps
08 - Windmill Tucks

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.