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Estimated Calories Burned:
168-386

Equipment Needed:
Dumbbells + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Bicycle Crunches
02 - Up-N-Over Twists
03 - Bull Frogs
04 - Press Pulses
05 - Xs & Os
06 - Hammer Crunches
07 - Scissor Heel Taps
08 - Ab Fly Sit-ups
09 - Half Cannons
10 - Paddle Boats
11 - Cross-Genies
12 - Star Presses
13 - Crunch Punches
14 - Punch Ups
15 - Seated Bicycles
16 - Side Rows
17 - 3-Way Sit-ups
18 - Goblet Crunches
19 - Rolling V-Taps
20 - Full Press-ups
21 - Alt. Plank Knees
22 - Low Jacks
23 - Mt. Climbers
24 - Plank Thrusts
25 - V-Throughs
26 - ISO Reachers (L)
27 - Toe Taps
28 - ISO Reachers (R)
29 - Side V-Taps
30 - High Heel-Taps
31 - Genie Pulses
32 - Leg Switch Ups
33 - Ball Crunches
34 - Backseat Passes
35 - Russian Twists

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.