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Estimated Calories Burned:
138-349

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 - Spin Class
07 - Scissor Heel Taps
08 - Side Rows
09 - Starfish Crunch
10 - Ball Crunches
11 - Hammer Crunch
12 - Side V-Taps (R)
13 - Side V-Taps (L)
14 - Press Pulses
15 - Xs & Os
16 - Alt. Toe Taps
17 - Ab Fly Sit-ups
18 - Genie Pulses
19 - ISO Reach-ups (L)
20 - ISO Reach-ups (R)
21 - Crunch Punches
22 - 3-Way Sit-ups
23 - Torture Tucks
24 - See-Saw Taps
25 - Jackknife Pulses
26 - Up-N-Overs
27 - V-Throughs
28 - Rev. Crunch-ups
29 - Russian Holds
30 - Bicycle Crunches

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.