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Estimated Calories Burned:
356-682

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - High Pull Squats L
03 - Sprinter Burpees
04 - High Pull Squats R

05 - Power Skaters L
06 - Threader Push-ups
07 - Power Skaters R
08 - Threader Push-ups

09 - 180 Plyo Heismans
10 - Man-Makers
11 - 180 Plyo Heismans
12 - Man-Makers

13 - S2S Pause Sprints
14 - Pike Side Push L
15 - S2S Pause Sprints
16 - Pike Side Push R

17 - Burst Worms
18 - Side Lunge Switch
19 - Burst Worms
20 - Side Lunge Switch

21 - Agility Star Twists
22 - ISO Renegades L
23 - Agility Star Twists
24 - ISO Renegades R

25 - ISO Leg Burpees L
26 - ISO DB Swings
27 - ISO Leg Burpees R
28 - ISO DB Swings

29 - MAX Push-ups
30 - Lawn Press L
31 - MAX Push-ups
32 - Lawn Press R

33 - Cowabunga Squats
34 - Low Curtsies
35 - Cowabunga Squats
36 - Low Curtsies

37 - LVL 3 Sprints
38 - Seatbelt Swings L
39 - LVL 3 Sprints
40 - Seatbelt Swings R

41 - Free Throw Burpees
42 - Elevated Push-ups
43 - Free Throw Burpees
44 - Elevated Push-ups

45 - F2B Jack Sprints
46 - Deadlift Squats
47 - F2B Jack Sprints
48 - Deadlift Squats

49 - Sagat Sprints
50 - ISO Mousetraps L
51 - Sagat Sprints
52 - ISO Mousetraps R

Abs:
01 - Bicycles
02 - DB Bike Passes
03 - Scissor Heel Taps
04 - Side Hip Dips L
05 - Sprinter Abs
06 - Side Hip Dips R
07 - 1-2-Double Tuck Crunch
08 - 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.

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