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Estimated Calories Burned:
312-629

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - S2S Hurdle Sprints
02 - F2B Pick-up Squats
03 - Pike-Tap Push
04 - Press Jacks
05 - Hop-Over Burpees
06 - Rev Lunge Curls
07 - Sagat Sprints
08 - Squat Hop Curls
09 - Quick Pause Sprints
10 - Elevated Climbers

Circuit 02 (2x):
11 - Sprinter Lunges
12 - Side Lunge Switch
13 - Clap Tap Push
14 - Triceps Kickbacks
15 - Hop-Over Tucks
16 - F2B Peddle Squats
17 - Squatty Pippens
18 - Split-Kick Push-ups
19 - F2B Uppercuts
20 - T-Squat Hops

Circuit 03 (2x):
21 - Stork Tap Sprints
22 - In & Out Narrow Squats
23 - Scramble Jacks
24 - S2S Squat Curls
25 - F2B Hop Hands
26 - Push-up Thrusts
27 - Typewriter Squats
28 - Pass-under Squats
29 - Tuck Jacks
30 - L2R Pick-up Press

Circuit 04 (2x):
31 - T-Jugglers
32 - S2S Lunge Passes
33 - ISO Tap Sprints
34 - ISO Pull Burpees L
35 - Criss-Cross Tucks
36 - ISO Pull Burpees R
37 - Tri-Knee Combo
38 - Pick-up Lunges
39 - LVL 2 Sprints
40 - 180 Thigh Killers

Abs:
01 - L2R Shin Grabbers
02 - Bicycle Passes
03 - Side Hip Dips L
04 - Russian Twists
05 - Side Hip Dips R
06 - Alt Toe Taps
07 - Full Crunches
08 - Speed Bikes

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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