Estimated Calories Burned:
300-604

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Sprinter Drills
02 - F2B Pick-up Squats
03 - Side Lunge Pass
04 - Dbl Pike-Back Push
05 - Rev Lunge Curls
06 - Bullet Lunges
07 - Renegade Push-ups

Circuit 02
08 - Brisk Jugglers
09 - Halo Lunge Hops
10 - Lunge Mower Switches
11 - Push-up Thrusts
12 - ISO DB Swings
13 - 180 Tri Sprints
14 - Mechanic Squats

Circuit 03
15 - Side Lunge Switch
16 - Switch Drop Squats
17 - Dual Hang Snatch
18 - Pike-Tap Push
19 - Sagat Sprints
20 - Alt Side Drop Lunge Hops
21 - Push-up Climbers

Circuit 04
22 - Tri-Switch Jacks
23 - S2S Squat Curls
24 - Half & Half Push-ups
25 - S2S Ickey Sprints
26 - Alt Clean Press
27 - Tri-Switch Rows
28 - Mt. Kickers

Abs
01 - Hi-Low V-Crunch
02 - Twisting Bull Frogs
03 - Scissor Heel Taps
04 - Side V Crunch L
05 - Sprinter Abs
06 - Side V Crunch R
07 - Shin Huggers
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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