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Estimated Calories Burned:
158-315

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01:
01 - Stork Sprints
02 - Dbl Swing Skips
03 - Alt Threader Push
04 - Halo Lunge Hops

Circuit 02:
05 - S2S Shuffle Crawls
06 - S2S Squat Curls
07 - Free Throw Taps
08 - 1-2-3 Climbers

Circuit 03:
09 - F2B Hot Hands
10 - Push-up Thrusts
11 - 180 Thigh Killers
12 - Gravedigger Squats

Circuit 04:
13 - Burst Worms
14 - In & Out Narrow Squats
15 - S2S Half Juggler Pushers
16 - F2B Slam Squat Twists

Circuit 05:
17 - Swing Hop Side Lunge
18 - Side Shift Step-Backs
19 - Caterpillar Push-ups
20 - S2S Press Jack Drops

Circuit 06:
21 - Boomerang Sprints
22 - Diamond Knees
23 - Lumberjack Lunges
24 - Renegade Push-ups

Circuit 07:
25 - Tri-Switch Jacks
26 - Weed Pullers
27 - Rev Lunge Curls
28 - Thigh Killer Crawls

Abs:
01 - 1-2 Tuck Crunch
02 - Side Hip Dips L
03 - Behind the Back Pass
04 - Side Hip Dips R
05 - Hollow Halo Holds

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.