Estimated Calories Burned:
148-312

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - S2S Tap Sprints
02 - FWD Swing Flys
03 - S2S Tap Sprints
04 - FWD Swing Flys
05 - B-Boy Push-ups
06 - Mt Kickers
07 - B-Boy Push-ups
08 - Mt Kickers
09 - S2S Knee March
10 - Pass-Under Press
11 - S2S Knee March
12 - Pass-Under Press
13 - Power Sprint Knees
14 - Halo Lunges L
15 - Power Sprint Knees
16 - Halo Lunges R
17 - Pike-Tap Push-ups
18 - High Pull Curls
19 - Pike-Tap Push-ups
20 - High Pull Curls
21 - 180 Knee Sprints
22 - Rev Pulse Lunge L
23 - 180 Knee Sprints
24 - Rev Pulse Lunge R
25 - Agility March
26 - Toe Tap Kicks L
27 - Agility March
28 - Toe Tap Kicks R
29 - F2B Bear Crawls
30 - Lawnmowers L
31 - F2B Bear Crawls
32 - Lawnmowers R
33 - Side Jab Abs L
34 - Prayers Abs L
35 - Side Jab Abs R
36 - Prayer Abs R
37 - F2B Ickey Sprints
38 - S2S Squat Curls
39 - F2B Ickey Sprints
40 - S2S Squat Curls
41 - Alt Teacher's Pets
42 - Non-Stop Push-ups
43 - Alt Teacher's Pets
44 - Non-Stop Push-ups
45 - Brisk Burpees
46 - Seatbelt Swings
47 - Brisk Burpees
48 - Seatbelt Swings

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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