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Estimated Calories Burned:
234-508

Equipment Needed:
Dumbbells & Mat

Level:
Beginners

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Butt Kick Jacks
02 - Hi-Low Carrier Squats
03 - Alt Knee Push-ups
04 - Alt Lunge Curls
05 - S2S Heismans
06 - High Pull Curls

Circuit 02 (2x):
07 - S2S Peddle Taps
08 - Lateral Lunges
09 - Swimmer Push-ups
10 - Dbl Twist Curls
11 - Side Jack Marches
12 - ISO Lawn Press

Circuit 03 (2x):
13 - Jumping Jack Knees
14 - Gravedigger Squats
15 - Dead-Man Push-ups
16 - In & Out Flys
17 - Jack Knee March
18 - Kneeling Rows

Circuit 04 (2x):
19 - 180 Jabs
20 - Pass-under Press
21 - Push Back Jacks
22 - Toe Tap Kicks
23 - Back Fly Tris
24 - Shoulder Tap Push-ups

Mat Abs:
01 - Diver Crunches
02 - Side Threaders L
03 - Behind the Back Pass
04 - Side Threaders R
05 - Reclined Bull Frogs
06 - Dead Bugs
07 - Pot Stirs
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.