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Estimated Calories Burned:
290-583

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - F2B Jack Sprints
02 - At Press Squats
03 - Floor Wax Push-ups
04 - Skip-Over Sprints

Circuit 02 (2x):
09 - Boomerang Sprints
10 - Inchworm Thrusts
11 - Rev Lunge Curls
12 - S2S Press Jack Peddles

Circuit 03 (2x):
17 - Tri-March Jacks
18 - Shift Lunge Step-Backs
19 - Dbl Push-Backs
20 - Half Jugglers

Circuit 04 (2x):
25 - S2S Tap Sprints
26 - Dbl Curl Stacks
27 - Side Lunge Pass
28 - Plank Row Threaders

Circuit 05 (2x):
33 - Hop Squat Twist Steps
34 - 12 to 3 Lunges
35 - Detonator Push-ups
36 - Quick Pause Sprints

Circuit 06 (2x):
41 - Traffic Sprints
42 - Lumberjack Lunges
43 - Pull-Over Push-ups
44 - Slam Dash Taps

Circuit 07 (2x):
49 - Hi-Low Hurdles
50 - Jack Kick Tap Kicks
51 - Switch Clean Press
52 - Push-ups Thrusts

Abs:
01 - Shin Grabbers
02 - DB Passes
03 - Side V Crunch L
04 - Leg Switch Holds
05 - Side V Crunch R
06 - Boat Hold Passes
07 - See-Saw Crunch
08 - Xs & Os

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.

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