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Estimated Calories Burned:
110-246

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Alt. V-Taps
02 - Full V-Taps
03 - Hanging Taps
04 - Row-Boats
05 - Boat Twists
06 - Torture Tucks
07 - Plank Knees
08 - Plank Jacks
09 - Pelvic Thrusts
10 - Ball Crunches
11 - Side Hip Dips L
12 - Side Knee Kicks L
13 - Side Hip Dips R
14 - Side Knee Kicks R
15 - Xs & Os
16 - 3-Way Sit-ups
17 - Torture Passes
18 - Side V-Taps L
19 - Side V-Taps R
20 - Alt. Toe Taps
21 - Paddle Boats
22 - Genie Pulses
23 - Bull-Frogs
24 - Spin Cycle
25 - Scissor Heel Taps

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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