Equipment Needed: Dumbbells + Mat + Yoga Block
Level: Advanced
Calories Burned: 522

Workout Breakdown:

Warm-up

01 - W-Pump Curl Step-Backs
02 - Back Fly High Pulls
03 - Trident Push-ups
04 - Tri-Swing Squats
05 - 180 Hi-Low Goblet Squats
06 - Side Lunge Pass
07 - OH Pulse Crunch
08 - Russian Twist Drops
09 - Hi-Hold Flutter Kicks
10 - Alt DB Floor Snatch
11 - S2S Step Curls
12 - Clockwork Push-ups
13 - Switch Drop Squat Jacks
14 - Booty Builders
15 - DB Hip Thrusts
16 - OH Sit-up Twists
17 - DB Oven Stuffers
18 - DB Extended Jackknives
19 - Dbl High Pull Curls
20 - Kneeling Row Hops
21 - DB Pull-Overs
22 - Elevated Heel Squats
23 - Rev Pulse Lunges
24 - RDL Pulse Press
25 - Lying ISO Arm Sit-ups L
26 - Lying ISO Arm Sit-ups R
27 - Shoulder Shrug Press
28 - Dbl Push Curl Burpees
29 - Alt RDL Crosses
30 - Elevated Pulse Squats
31 - Genie Pulse Crunch
32 - Lying Corenadoes

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.