Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Calories Burned:
173-352

Workout Breakdown:

Warm-up

01 - Hammer Sprints
02 - Side Lunge Ab Twists L
03 - L2R DB Slams
04 - Side Lunge Ab Twists R
05 - Backseat Passes
06 - ISO Press Tuck Crunch L
07 - Seatbelt Swings L
08 - Side Jab Abs
09 - ISO Press Tuck Crunch R
10 - Seatbelt Swings R
11 - Fast-Slow Tap-Unders
12 - DB Torso Twist Hops
13 - Gecko Push-ups L
14 - S2S Pass Press L
15 - Mt Climbers
16 - S2S Pass Press R
17 - Gecko Push-ups R
18 - Tri-Fly Sprints
19 - Shin Huggers
20 - Bicycle Passes L
21 - Russian Twists
22 - Bicycle Passes R
23 - Oven Stuffers
24 - Toe Tap Kicks L
25 - Halo Lunge Hops
26 - Toe Tap Kicks R
27 - Speed Jugglers
28 - F2B Pedal Squats
29 - Tri-Climb Twists
30 - DB Side V Taps L
31 - Full Press Sit-ups
32 - DB Side V Taps R
33 - Boomerang Sprints L
34 - ISO DB Swings
35 - Boomerang Sprints R
36 - 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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