Estimated Calories Burned:
154-308

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01
01 - Alt Snatch Drops
02 - Typewriter Sprints L
03 - Tap Jack Squats
04 - Front Squats
05 - Typewriter Sprints R
06 - Elevated Push-ups
07 - ISO DB Swings
08 - Halo Lunge Hops
09 - Side Knee Fly Sprints
10 - Tri-Switch Climbers

Circuit 02
11 - Hello My Ladies L
12 - Strike Down Press L
13 - Dive-Bombers
14 - Hello My Ladies R
15 - Strike Down Press R
16 - S2S Squat Curls
17 - Side Lunge Drop Hops L
18 - 180 Sprinter Drills
19 - Side Lunge Drop Hops R
20 - Mt Kickers

Circuit 03
21 - Power Sprints
22 - In & Out Switch Drops L
23 - 180 Hook Sprints
24 - In & Out Switch Drops R
25 - Dbl Swing Press
26 - Pike-Tap Push-ups
27 - Rev Lunge Pass-Unders L
28 - Side Lunge Switch
29 - Rev Lunge Pass-Unders R
30 - F2B Shuffle Squats

Circuit 04
31 - Agility Uppercuts
32 - Elevated Push Jacks
33 - Pick-up Squats
34 - ISO Clean Lunge L
35 - Mechanic Squats
36 - ISO Clean Lunge R
37 - Tri-High Knees
38 - Plank Row Thrusts
39 - Hands-Up Knee Switches
40 - Power Squat Press

Abs
01 - Hi-Low Backseat Taps
02 - Side V Crunch Taps L
03 - Pot Stirs
04 - Side V Crunch Taps R
05 - Flutter Kick 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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