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Estimated Calories Burned:
275-542

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - S2S Sprinter Drills
02 - In & Out Narrow Squats
03 - Low Pike Push
04 - Hi-Low Jab Scuffles
05 - Step Fly Curls
06 - S2S Swing Skips
07 - Ground-N-Pound Stacks
08 - Uppercut Knees
09 - 180 In & Out Thigh Killers
10 - 1-2-3 Climbers

Circuit 02 (2x):
11 - Half to Whole Skaters L
12 - S2S Pick-up Squats
13 - Standing Ab Burners
14 - Elevated Push-Knees
15 - Half to Whole Skaters R
16 - Twist Turn Hops
17 - Tri-Switch Rows
18 - Hop-Over Hurdles
19 - Pull-Over Push
20 - ISO Squat Lunge

Circuit 03 (2x):
21 - S2S Hustle Taps
22 - Side Back Lunge Hops
23 - Plank Crawl Thrusts
24 - S2S Squat Curls
25 - Low Hop-Over Sprints
26 - Twist Ab Jacks
27 - Side Crunch Shuffles
28 - Dbl Push Stack-ups
29 - Half Juggler Pushers
30 - Squat Hop Twist Turns

Circuit 04 (2x):
31 - Cardio Circuit
32 - Side Shift Step-Backs
33 - F2B Slam Squat Twists
34 - Inchworms
35 - S2S Press Peddles
36 - Hello My Ladies L
37 - Halo Lunges
38 - Hello My Ladies R
39 - B-Boy Push-ups
40 - Agility Typewriters

Abs:
01 - 1-2 Tuck Crunch
02 - Hi-Heel Taps
03 - Side Hip Dips L
04 - Bicycles
05 - Side Hip Dips R
06 - Low Plank Rockers
07 - Alt Toe Taps
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.

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