Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 521

Workout Breakdown:

Warm-up

01 - Squat Clean Side Lunges
02 - V-Worms
03 - Tri-Swing Squats
04 - Half Whole Hurdles L
05 - Push Knee Thrusts
06 - Half Whole Hurdles R
07 - Tri-Climb Lunges
08 - In & Out Curl Pours
09 - 180 Hop-Over Burpees
10 - Rainbow Swing Kicks
11 - Lawn-Switch Mowers
12 - Rev Pulse Lunge Drives L
13 - Pike Knee-Ups
14 - Rev Pulse Lunge Drives R
15 - Power Squat Press
16 - S2S Bear Crawl Kick-Throughs
17 - Dbl Swing Knee Holds
18 - U-Squat Lunge Hops
19 - Sumo Strike Push-ups
20 - 180 High Higher Highest Knees
21 - Halo Lunge Hops L
22 - Dbl Curl Stacks
23 - Halo Lunge Hops R
24 - Devil Press
25 - In & Out Ladder Steps
26 - DB Pull-Overs
27 - Jack Crunch High Climbs
28 - 180 Hi-Low Goblet Squats
29 - Lawn MORES L
30 - Lawn MORES R
31 - Burst Worms
32 - Flutter Crunch

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.