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Estimated Calories Burned:
375-757

Equipment Needed:
Dumbbells, Mat, Towel - Kettlebells (Optional)

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (Repeated 2x):
01 - Burpees
02 - Liberty Swings
03 - Side Swipe Sprints
04 - Squat Press
05 - Box Jugglers
06 - Push-up Jacks

Circuit 02 (Repeated 2x):
07 - Agility Sprints
08 - ISO Pull Burpees
09 - Tap Clap Push
10 - Bloodhound Lunge
11 - Heavy DB Deadlifts
12 - Speed Jugglers

Circuit 03 (Repeated 2x):
13 - Hi-Low Hurdles
14 - Curl Hop Squats
15 - Fender Benders
16 - Traffic Directors
17 - Pike-Tap Push
18 - Gravity Climbers

Circuit 04 (Repeated 2x):
19 - Stork Sprints
20 - Farmer Squats
21 - Tri-Jab Tucks
22 - MAX Push-ups
23 - High Pull Curls
24 - Donkey Frogs

Mat Abs:
01 - Xs & Os
02 - Sprinter Abs
03 - Full Crunches
04 - Ab Wheels
05 - Bicycles
06 - Side Hip Dips L
07 - Side Hip Dips R
08 - Alt Toe Taps
09 - L2R Ab Wheels

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.