Estimated Calories Burned:
312-629

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hi-Low Burpee Jacks
02 - Side Lunge Press L
03 - Jack Squat Hops
04 - Side Lunge Press R
05 - Dive-Bomber Hops
06 - Hot Hand Sprints
07 - Switch Drop Squats
08 - Devil Press
09 - S2S Pause Sprints
10 - F2B Shuffle Squat Hops

Circuit 02 (2x):
11 - 180 Knee Sprints
12 - Obstacle Hops L
13 - In & Out Liberty Swings L
14 - Side Lunge Pass
15 - Obstacle Hops R
16 - In & Out Liberty Swings R
17 - 180 DB Burpees
18 - Rev Lunge Curls
19 - Jump the Broom
20 - Infinity Curls

Circuit 03 (2x):
21 - 180 Burpees
22 - Elevated Push Knees
23 - Rev Pulse Lunge L
24 - T-Jugglers
25 - Rev Pulse Lunge R
26 - Clap Tap Push
27 - Pick-up Lunges
28 - Donkey High Knees
29 - Alt Side Knees
30 - Remix Squats

Circuit 04 (2x):
31 - Uppercut Hops
32 - Bullet Lunges
33 - Heisman Squats L
34 - Squat Clean Press L
35 - In & Out Push Jacks
36 - Heisman Squats R
37 - Squat Clean Press R
38 - Tri-Knee Combo
39 - Deadlift Squats
40 - STRUGGLERS

Abs:
01 - Dbl Bike Kick Taps
02 - Backseat Pass
03 - Twist Knee Kick-Backs L
04 - Side Swing Crunch
05 - Twist Knee Kick-Backs R
06 - Alt Toe Taps
07 - Shin Grabbers
08 - NASCAR DRIVERS

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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