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Estimated Calories Burned:
290-583

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01:
15 - Hot Hands
30 - S2S Shuffle Pass
45 - Jack Feet Push
60 - Step-Up Knee Drivers
45 - Cardio Circuit
30 - F2B Slam Squat Twist
15 - High Climbers

Circuit 02:
01 - Winding Curl Press
02 - Side Lunge Thigh Killers
03 - Back Fly Deadlifts
04 - Pass-Under Squats
05 - Man-Makers

Circuit 03:
15 - Jumping Jabs
30 - Boomerang Sprints L
45 - Side Lunge Squats
60 - Burst Worms
45 - Pike-Tap Knees
30 - Boomerang Sprints R
15 - 180 Pause Sprints

Circuit 04:
01 - In & Out Step Curls
02 - ISO D-Lift Press L
03 - Side Shift Step-Backs
04 - ISO D-Lift Press R
05 - Pull-Over Push-ups

Circuit 05:
15 - Heel Tap Jacks
30 - Stork Sprints
45 - Burpee Practice
60 - U-Turns
45 - Dbl Push Stack-ups
30 - Low Jacks
15 - Mt. Climbers

Circuit 06:
01 - Dbl Swing Press
02 - In & Out Narrow Squats
03 - Detonator Push-ups
04 - Alt Squat Clean Press
05 - Side Lunge Curls

Circuit 07:
15 - Mo-Towns
30 - S2S Tap Squat Sprints
45 - Tri-Switch Jack Ladders
60 - 3 Station Drills
45 - S2S Crawl Jabs
30 - Slam Dash Taps
15 - Quick Pause Sprints

Circuit 08:
01 - Hi-Low Goblet Squats
02 - ISO DB Swings
03 - Elevated Ladder Push
04 - In & Out Deadlifts
05 - Curl Squat Press

Abs:
01 - Shin Grabbers
02 - Hollow Halo Holds
03 - Seatbelt Swings L
04 - Strict Plank Holds
05 - Seatbelt Swings R
06 - Sprinter Abs
07 - Genie Crunch
08 - Flutter Kicks

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.