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Estimated Calories Burned:
314-657

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hi-Low Burpee Jacks
02 - Side Fly Sprints
03 - Hurdle Tucks
04 - Mountain Climbers
05 - Standing Abs
06 - ISO Leg Push-ups
07 - Side Sprinter Jacks
08 - Ballerina Burpees
09 - Hi-Hand Squats
10 - Pulse-Ups

Circuit 02 (2x):
11 - Butt Kick Hurdles
12 - Twist Hip Squats
13 - Hop-Over Burpees
14 - Side Lunge Tucks
15 - Push-up Thrusts
16 - Standing Karaokes
17 - Cowabunga Switches
18 - LVL 4 Sprints
19 - Pike-Tap Push
20 - Star Squat Hops

Circuit 03 (2x):
21 - Money Grabbers
22 - Burpee Thrusts
23 - S2S Pulse-Hop Push
24 - F2B Jack Sprints
25 - Toe Tap Kicks L
26 - Stork Sprints
27 - Toe Tap Kicks R
28 - Push-up Jacks
29 - Free Throw Shots
30 - Duck Lunge Sprints

Circuit 04 (2x):
31 - Relay Sprints
32 - Jack Lunge Switch
33 - Threader Push-ups
34 - Sprinter Knee Kicks L
35 - ISO Burpee Lunges L
36 - Sprinter Knee Kicks R
37 - ISO Burpee Lunges R
38 - L2R Push-ups
39 - Hit & Runs
40 - Butt Kick Burpees

Abs:
01 - S2S XOVs
02 - Bull Frogs
03 - Side Star Crunch L
04 - Full Crunches
05 - Side Star Crunch R
06 - Bicycles
07 - Genie Pulses
08 - Tornadoes

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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