Estimated Calories Burned:
273-481

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - W-Curl Press
02 - Non-Stop Push-ups
03 - HEAVY Kneeling Rows
04 - Mechanic Squats
05 - Side Lunge Goblets
06 - Heavy DB Deadlifts
07 - Alt Power Press Crunch
08 - Russian Twist Drops
09 - Half Whole Crunch
10 - HEAVY Mowers L
11 - DB Pike-Back Push
12 - DB Floor Press
13 - Hi-Low Goblet Squats
14 - Bullet Lunges
15 - DB Hip Thrusts
16 - 1-2 Double Crunch
17 - Bicycle Passes
18 - Twist Knee Kick-Backs L
19 - HEAVY Mowers R
20 - Dbl Curl Pours
21 - Shoulder Shrug Press
22 - Switch Drop Squats
23 - HEAVY Booty Builders
24 - DB Hip Thrusts
25 - Seated Rainbow Tucks
26 - DB Jack-Knifes
27 - Twist Knee Kick-Backs R
28 - Back Fly Curl Press
29 - Squat Ham Lifts
30 - DB Flutter Kicks

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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