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Estimated Calories Burned:
187-491

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - F2B Frog Sprints
02 - Bullet Swings
03 - Chopper Tucks
04 - Power Pedals
05 - ISO Tap Sprints
06 - ISO Squat Lunge (L)
07 - ISO Squat Lunge (R)
08 - Side Lunge Taps
09 - Tri-Switch Lunges
10 - Pulse & Holds
11 - Jog Lunges
12 - Alt Lunge Kicks
13 - Frog Hop Twists
14 - Elevated Calf Raises
15 - F2B Twerk Holds
16 - ISO Calf Raises
17 - 180 Bunny Burpees
18 - Calf Raise Squats
19 - F2B Lunges
20 - Switch Kick Swings
21 - Dbl Squat Kicks
22 - Booty Builders
23 - Calf Hop Squats
24 - Curtsy Crosses
25 - Ballerina Burpees
26 - Stack Squats
27 - S2S Twerk Walks
28 - Reverse Lunges
29 - Prayer Squats
30 - ISO Wall Sits

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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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.