Estimated Calories Burned:
164-331

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - Sprinter Burpees
02 - Power Pass Lunge L
03 - L2R Money Jacks
04 - Power Pass Lunge R
05 - S2S Prisoner Sprints
06 - Donkey Push-ups
07 - ISO Man-Makers L
08 - S2S Pause Sprints
09 - ISO Man-Makers R
10 - Remix Jugglers

Circuit 02:
11 - Hiker Sprints
12 - 180 Hop-Over Burpees
13 - Squat Curl Press
14 - Side Lunge Squat Hops
15 - Elevated Push-ups
16 - Dual Hang Snatch
17 - 1-2-3 Burpee Tucks
18 - Rev Lunge Curls
19 - Jump the Broom
20 - Switch Lunge Squat Hops

Circuit 03:
21 - Stork Tap Sprints
22 - Hi-Low Burpee Jacks
23 - Lawn Mores L
24 - T-Jugglers
25 - Lawn Mores R
26 - Elevated Push Thrusts
27 - Sagat Sprints
28 - Pick-up Lunges
29 - Standing Ab Twists
30 - F2B Pump Squat Hops

Circuit 04:
31 - Donkey Sprints
32 - Rev Lunge Swings
33 - Grounded Shift Lunges
34 - F2B Shuffle Squat Hops
35 - Switch Snatch Press
36 - Tri-Climb Hops
37 - Rev Heel Tap Push
38 - Side Step Curls
39 - Deadlift Squats
40 - Tuck Runs

Abs:
01 - Heel Tap Lifts
02 - Plank Leg Swing Raise L
03 - Crossed Leg Twist Crunch
04 - Plank Leg Swing Raise R
05 - Flutter Crosses

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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