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Estimated Calories Burned:
239-553

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - S2S Burpee Practice
02 - Dbl Swing Squats
03 - S2SBurpee Practice
04 - Dbl Swing Squats

05 - Hollerlujahs
06 - Shoulder Tap Threaders
07 - Hollerlujahs
08 - Shoulder Tap Threaders

09 - Star Squat Jacks
10 - Offset Lunge Hops L
11 - Star Squat Jacks
12 - Offset Lunge Hops R

13 - Power Push Sprints
14 - Side Swing Lunge
15 - Power Push Sprints
16 - Side Swing Lunge

17 - Sphinx Rocker Push-ups
18 - High Pull Squats L
19 - Sphinx Rocker Push-ups
20 - High Pull Squats R

21 - F2B Jack Sprints
22 - Tri-Back Flys
23 - F2B Jack Sprints
24 - Tri-Back Flys

25 - In & Out Squats L
26 - Renegade Rows
27 - In & Out Squats R
28 - Renegade Rows

29 - 180 Pause Sprints
30 - S2S Halo Lunges
31 - 180 Pause Sprints
32 - S2S Halo Lunges

33 - Tap Ab Twists
34 - Mountain Walkers
35 - Tap Ab Twists
36 - Mountain Walkers

37 - Dbl Jack Jabs
38 - Narrow Squat Curls
39 - Dbl Jack Jabs
40 - Narrow Squat Curls

41 - Inchworm Hops
42 - Lawn Flys L
43 - Inchworm Hops
44 - Lawn Flys R

45 - Fender Taps
46 - ISO DB Swings
47 - Fender Taps
48 - ISO DB Swings

49 - Brisk Jacks
50 - Elevated Push-ups
51 - Brisk Jacks
52 - Elevated Push-ups

53 - In & Out Sprints
54 - Lawn Press L
55 - In & Out Sprints
56 - Lawn Press R

Abs:
01 - Diver Crunch
02 - Rev Bridge Reachers
03 - Shoulder Heel Taps
04 - Side Hip Dips L
05 - Half Canons
06 - Side Hip Dips R
07 - Star Tap Abs
08 - 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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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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.