Estimated Calories Burned:
334-682

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Resistance Tap Sprints
02 - ISO Lift Burpees L
03 - F2B Jack Sprints
04 - ISO Lift Burpees R
05 - Side V Sprints L
06 - L2R Pulse Twist Squats
07 - Side V Sprints R
08 - Mechanic Squats
09 - Uneven Ladder Push-ups L
10 - Side Lunge Knees L
11 - F2B Stork Tap Hops
12 - Uneven Ladder Push-ups R
13 - Side Lunge Knees R
14 - S2S DB Swing Hops
15 - Thigh Killer Crawls
16 - Squat Clean Press L
17 - Squat Clean Press R
18 - 180 Hop-Over Burpees
19 - Reverse Pulse Lunges
20 - Hi-Low Typewriters
21 - Table Twist Press L
22 - Tri-March Jacks
23 - Table Twist Press R
24 - DB Hip Thrusts
25 - Swing Hop Sprints L
26 - Clock Swing Lunge L
27 - A-Shift Squats
28 - Swing Hop Sprints R
29 - Clock Swing Lunge R
30 - Dump Truck Push-ups
31 - S2S Pump Curl Squats
32 - Tri-Scramble Jugglers
33 - Lawn-Switchers
34 - Inchworm Slams
35 - Switch Squat Lunge
36 - Wide Peddle Burpees
37 - Dbl Curl Stacks
38 - Wide DB Hip Thrusts
39 - Dbl Swing Press
40 - Texas Burpees
41 - Dbl Bike Kick Taps
42 - Hi-Low V-Throughs
43 - Side Star Crunch L
44 - Half Whole Crunches
45 - Side Star Crunch R
46 - Swing Sit Taps
47 - DB Bike Passes
48 - Genie Pulses
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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