Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Switch Lunge Burpees
02 - Side Lunge Press L
03 - Hi-Low Typewriters
04 - Side Lunge Press R
05 - S2S Push-up Thrusts
06 - Rev Lunge Curls
07 - Swing Hop Sprints L
08 - Close Squeeze Push-ups
09 - Swing Hop Sprints R
10 - Mechanic Squats
11 - Thigh Killer Crawls
12 - ISO DB Swings
13 - Hi-Low Jack Burpees
14 - Half Whole Deadlifts
15 - Boomerang Sprints L
16 - Split Lunge Push
17 - Boomerang Sprints R
18 - Switch Drop Squats
19 - Hop-Over Burpees
20 - Lawn-Switchers
21 - F2B Jack Sprints
22 - Halo Lunge Hops
23 - Mt Kickers
24 - High Pull Curls
25 - S2S ISO Tap Squats
26 - Squat Wide Side Lunge L
27 - Mouse Traps
28 - Squat Wide Side Lunge R
29 - Stork Tap Twists
30 - Rev Pulse Lunges
31 - Wide Peddle Burpees
32 - Deadlift Curtsies
33 - Earthworms
34 - Kneeling Row Hops
35 - Cardio Circuit
36 - W-Curl Press
37 - Sagat Sprints
38 - Tri-Switch Rows
39 - S2S Ickey Sprints
40 - Squat Swing Press
41 - Little Dippers
42 - DB Bike Passes
43 - Side Star Crunch L
44 - Pot Stirs
45 - Side Star Crunch R
46 - Swing Side Crunch
47 - Plank Hold Squeeze
48 - Genie Crunches
49 - Seated Bicycles

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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