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Estimated Calories Burned:
174-366

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Cardio Circuit
02 - ISO Snatch Press L
03 - Cardio Circuit
04 - ISO Snatch Press R
05 - Plank Push Sprints
06 - Pick-up Lunge L
07 - Plank Push Sprints
08 - Pick-up Lunge R
09 - Side High Low Sprints
10 - Halo Burpees
11 - Side High Low Sprints
12 - Halo Burpees
13 - Criss-Cross Knees
14 - Squat Twist Lunge
15 - Criss-Cross Knees
16 - Squat Twist Lunge
17 - Pike-Tap Sprints
18 - ISO Quick Curls
19 - Pike-Tap Sprints
20 - ISO Quick Curls
21 - ISO Tap Sprints
22 - Cheerleaders
23 - ISO Tap Sprints
24 - Cheerleaders
25 - LVL 3 Sprints

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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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.