Estimated Calories Burned:
295-581

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Side Lunge Press L
03 - Tri-Switch Jacks
04 - Side Lunge Press R
05 - Thigh Killer Crawls
06 - F2B Stork Tap Hops
07 - Split Kick Push
08 - L2R Low Hurdle Hops
09 - Dbl Swing Knee Holds
10 - Gravity Goblets
11 - Diamond Push Climbers
12 - F2B Jack Sprints
13 - Dbl Curl Stacks
14 - Dbl Hop Sprint-Overs L
15 - T-Crawls
16 - Dbl Hop Sprint-Overs R
17 - F2B Grounded Steps
18 - S2S Step Burpees
19 - Kneeling Row Hops
20 - High Pull Curls
21 - Halo Lunge Hops
22 - ISO Leg Sprints L
23 - ISO Clean Press
24 - ISO Leg Sprints R
25 - Db Squat Drop Swings
26 - Inchworm Sprint-Backs
27 - Half Juggler Jacks
28 - Weed Pullers
29 - Pull-Over Stack Push
30 - Back Clap Sprints
31 - Mt. Kickers
32 - Kneeling Switch Press
33 - Box Sprints
34 - S2S Squat Curl D-Lift
35 - Side Knee Climbers
36 - Liberty Swings L
37 - Relay Sprints
38 - Liberty Swings R
39 - Pike-Tap Knees
40 - S2S Ickey Sprints
41 - Pick-up Lunge Press
42 - Bicycles
43 - Behind Back Pass
44 - Hip Dip Reachers L
45 - Seated Corenadoes
46 - Hip Dip Reachers R
47 - Shin Huggers
48 - Full Crunch Twists
49 - DB Flutter Kicks

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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