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Estimated Calories Burned:
234-508

Equipment Needed:
Dumbbells & Mat

Level:
Beginners

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hi-Low Hurdles 
02 - Alt Lunges 
03 - Stacked Foot Push-ups
04 - ISO Lawn Press
05 - Box Sprints 
06 - Curly Flys

Circuit 02 (2x):
07 -  Step Burpees 
08 - Alt Back Flys
09 - Half & Half Push-ups
10 - Alt DB Curls
11 - Quick Knee Sprints
12 - Cheerleaders

Circuit 03 (2x):
13 - L2R Jack Sprints
14 - Curtsy Squats
15 - S2S Step Burpees
16 - L2R Push-ups
17 - Tri-Knee Combo
18 - Booty Builders

Circuit 04 (2x):
19 - Brisk Jugglers
20 - S2S Squat Curls
21 - Criss-Cross Knees
22 - In & Out Lawnmowers
23 - Warrior Push-ups
24 - Traffic Directors

Mat Abs:
01 - Training Wheels
02 - Side Hip Dips L
03 - Foot Tap Planks
04 - Side Hip Dips R
05 - Flutter Kicks
06 - Half Cannons
07 - Genie Pulses
08 - Hi-Low Heel Taps

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.