Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 449

Workout Breakdown:

Warm-up

01 - Overhead Fly Sprints
02 - ISO DB Press Jacks
03 - Dbl Hustle Tap Hops L
04 - Dbl Push Pike-Backs
05 - Overhead Fly Sprints
06 - ISO DB Press Jacks
07 - Dbl Hustle Tap Hops R
08 - Dbl Push Pike-Backs
09 - Half Whole Sprints L
10 - L2R Hi-Low Goblet Squats
11 - 180 Sprinter Drills
12 - Kneeling Row Hops
13 - Half Whole Sprints R
14 - L2R Hi-Low Goblet Squats
15 - 180 Sprinter Drills
16 - Kneeling Row Hops
17 - Rev Lunge Curls
18 - Squat Tap Jacks
19 - S2S Ickey Sprints
20 - Pike-Tap Push-ups
21 - Rev Lunge Curls
22 - Squat Tap Jacks
23 - S2S Ickey Sprints
24 - Pike-Tap Push-ups
25 - S2S ISO Tap Sprints
26 - RDL Pulse Press
27 - Elevated Climbers
28 - S2S ISO Tap Sprints
29 - RDL Pulse Press
30 - Elevated Climbers

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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