Estimated Calories Burned:
173-352

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Thrusters
02 - Mechanic Squats
03 - Negative Squat Hops

04 - Dbl Pike Back Push
05 - Close Squeeze Push-ups
06 - DB Pull-Overs

07 - ISO Bike Passes L
08 - Shin Huggers
09 - ISO Bike Passes R

10 - Balance Ham Lunges L
11 - Side Lunge Pass
12 - Balance Ham Lunges R

13 - Snatch Switch Burpees
14 - ISO Row Flys L
15 - ISO Row Flys R

16 - DB Full Crunch
17 - Russian Twist Drops
18 - High Hold Flutter Kicks

19 - Side Lunge Burpees L
20 - Hi-Low Goblet Squats
21 - Side Lunge Burpees R

22 - Dbl Curl Openers
23 - MAX Push-ups
24 - Renegade Rows

25 - ISO Bullet Lunges L
26 - DB Hams Swings
27 - ISO Bullet Lunges R

28 - Pot Stirs
29 - Dbl DB V-Tucks
30 - Behind the Back Pass

31 - Lawn Mores L
32 - Clap Pull-Over Push
33 - Lawn Mores R

34 - Pick-up Squats
35 - Rev Lunge Curls
36 - Halo Lunge Hops

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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