Circuit Training Workout # 48 Strength, Abs & AgilityNeed: Dumbbells

Alternating Single Dumbbell Knee Tucks 1m (hold one dumbbell horizontally overhead, bring forward tucking over alternating knees)TO 8-Count Body Builders 1m (jump back into plank, do a push up, feet do a plank jack, jump forward and up, repeat) TO Plank Knee Ins 1m(bring knee in & to side, pause)

Dumbbell Burpees with Push Up 1m (keep dumbbells at your side during jump up)TO Side Jackknife Leg Lifts 30s Each Side (lift & lower legs, core stabilized) Dumbbell Squat with Arnold Press 1m (lower into squats, palms face inward, raise and twist hands)

2 Stride Squats 1m (2 low squats, hands to floor, explode up, hands high, side to side) Down Dog to Up Dog Flow 1m TO Dynamic Push Up Burpees 30s (jump back into push up,during lower legs jump out wide, as raising legs jump in, jump up into jump squat, lower & repeat)

Reverse Push Ups 1m TO Hip Fist Push Ups 1m (lower forward on wrists, touch ground with body, burst up into down dog with wrists) TO Four Square Jump Squats 1m (jump squat to side, back, side, up, in a square pattern, touching hands down on each lower)

1-Legged Dumbbell Raise & Squat LEFT Side 1m (weights on shoulders, raise left leg laterally, lower and drop into on legged squat with left leg raised) TO Alternating Humble Warrior Push Up Flow 1m (step into humble warrior, pause 3 counts, step back into Push up, repeat other side) TO 1-Legged Dumbbell Raise & Squat RIGHT Side 1m

Dot Agility Jump Jack Drill 1m (imagine dots, feet wide on 2 in back jump forward to middle, jump wide to front, repeat in reverse) TO One Arm Pike Calf Raises & Pike Push Up Series Series 1m 30s (30s Calf Raises on Left Arm, 30s Pike Push Ups, 30s Calf Raises on Right Arm) TO Core Flutter Kicks 1m (stabilized flutter kicks)

Lateral Shuffle Sprint Crossover Shuttle Drill Across Floor & Back, Across Floor and Back (shuffle across floor, sprint back, switch directions & shuffle across floor, sprint back) Dumbbell Straight Leg Sit Ups 1m LEFT Side (arm straight, legs wide, sit up) TO Repeat Shuffle Series and Sit Ups on RIGHT Side

Tricep Push Up & Alternating 1-Arm Sit Outs Flow 1m (15s Tricep Push Ups, 15s Sit outs, repeat 1m) TO Rolling Press Up & V Sit Flow 1m (flat on ground pres up into plank, lower and roll over into V Sit, roll over and repeat) One-Arm Walking Lunges Across Floor &Back (switch raised arm on return)

Sideline "V" Ups 1m LEFT Side (same side arm goes back & up diagonally to touch raised feet) TO Plyo Speed Knee Unders 30s (in plank alternately bring knee to side & under) TO Planks with Punches 30s (in plank throw jabs) TO Sideline "V" Ups 1m RIGHT Side

3 -Legged Down Dog Walk Outs Across Gym Floor (walk out to down dog, raise leg high,bring into knee tuck, raise leg then step into lunge, stand & throw opposite knee, repeat other side) TO Heavy Bag Burpees 1m (drop back into burpee, jump up and punch 3 jab combo, throw 2 right kicks and repeat) TO Reverse Crab Walk Dips Back Across Floor (walk three paces then dip with with leg raised on each side)

Kneeling Plyo Push Ups 1m TO Reverse Table Top Sit Through 1m TO Walking Dumbell Push Ups Across Gym Floor (walk forward, pushup & repeat)