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Estimated Calories Burned:
172-453

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Bullet Swings
02 - F2B Frog Sprints
03 - S2S Goblet Squats
04 - Squat Ab Twists
05 - ISO Squat Lunge (L)
06 - L2R Lunge Twists
07 - ISO Squat Lunge (R)
08 - Arrow Squats
09 - Lunge Waves
10 - Tri-Climb Hops
11 - Jog Lunges
12 - Pick-up Lunges
13 - ISO Tap Sprints
14 - Twerk Twists
15 - Curtsy Crosses
16 - Heisman Sprints
17 - S2S Drop Squats
18 - Twist Press Squats
19 - Alt. Lunge Kicks
20 - Duck Lunge Sprints
21 - Tri-Switch Lunges
22 - Globe Squats
23 - Bulgarian Lunges
24 - ISO Calf Raises
25 - Calf Hop Squats
26 - Elevated Calf Raises
27 - Cowabunga Squats
28 - Gravity Jacks
29 - Rev. Pulse Lunges
30 - Eagle Squat 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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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.

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