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Estimated Calories Burned:
208-556

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - In & Out Sprints
02 - Diamond Swings
03 - S2S Tuck Climbers
04 - Tri-Wide Squats
05 - Pike-Push Burpees
06 - Pick-up Squats
07 - Sprint Lunges
08 - 180 Renegades
09 - Juggler Knees
10 - Global Goblets
11 - Skip Ropes
12 - Curtsy Cross-Overs
13 - Clap-Kick Push-ups
14 - Alt. Press Jacks
15 - Tri-Fly Sprints
16 - ISO Squat Kicks
17 - Seal Clappers
18 - Duck Lunge Hops
19 - F2B Press Sprints
20 - Back Clap Squats
21 - Twerk Walkers
22 - Mt. Tappers
23 - DB Side Knees
24 - Eagle Squat Hops
25 - Switch Feet Curls
26 - Pike-Tap Pushups
27 - Surf Burpees
28 - Calf Hop Curls
29 - Tornado Twists
30 - The Dumbbell Gauntlet

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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