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Estimated Calories Burned:
132-336

Equipment Needed:
Mat + Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Window Wipers
02 - Reverse Crunches
03 - Seated In & Outs
04 - Flutter Kicks
05 - Side Heel Taps
06 - Paddle Boats
07 - Up-N-Overs
08 - Torture Tucks
09 - Bridge Passes
10 - Side Bike Twists
11 - Alt. Toe Taps
12 - ISO Reach-Overs (L)
13 - ISO Reach-Overs (R)
14 - Russian Holds
15 - Ab Fly Sit-ups
16 - Star Presses
17 - V-Throughs
18 - Bent Hammers
19 - 3-Way Sit-ups
20 - Side Rows
21 - ISO Crunch (L)
22 - ISO Crunch (R)
23 - Press Pulses
24 - Backseat Passes
25 - Punch-ups
26 - Hammer Crunch
27 - Finger Knives
28 - Genie Pulses
29 - Heavy Bridges
30 - Airplanes

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.