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Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Dbl Swing Press
03 - Half-Whole Skaters L
04 - Elevated Push Jacks
05 - Half-Whole Skaters R
06 - Switch Drop Squats
07 - V-Worm Lunges
08 - Dbl Swing Skips
09 - Kick Jab Kick-Backs L
10 - Side Hop Sprint-Backs L
11 - Kick Jab Kick-Backs R
12 - Side Hop Sprint-Backs R
13 - Pike-Back Push-ups
14 - F2B Heavy Swing Walks
15 - S2S Low Sprinter Hops
16 - Lawn Mores L
17 - Diamond Push Climbers
18 - Lawn Mores R
19 - Surrender Sprints
20 - Squat Drop Swings
21 - Side Lunge Push Hops L
22 - Lunge Curl Flys
23 - Side Lunge Push Hops R
24 - Scramble Jacks
25 - S2S Dbl Swing Squats
26 - S2S Plyo Heismans
27 - Kneeling Row Hops
28 - Kneeling Curls
29 - High Climb Knees
30 - Side Lunge Passes
31 - Zig-Zag Burpees
32 - Back Fly Deadlifts
33 - Low Jack Sprints
34 - Earthworms
35 - ISO Row Thrusts
36 - Tri-Strike Switch
37 - Booty Builders
38 - S2S Pick-up Press
39 - F2B Ickey Sprints
40 - Mt Kickers
41 - High Twist Crunch
42 - Bicycle Passes
43 - Side X-Crunch L
44 - Russian Twists
45 - Side X-Crunch R
46 - L2R Shin Huggers
47 - Crunch-up Swings
48 - Star Fish Taps
49 - Non-Stop Bicycles

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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