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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 - Pot Stirs
07 - Ab Fly Sit-ups
08 - Globe Passes
09 - S2S Crunch
10 - Paddle Boats
11 - Up-N-Overs
12 - Reach-ups (L)
13 - Hammer Pulse
14 - Reach-ups (R)
15 - Side Rows
16 - Turkish Twists
17 - V-Punches
18 - Russian Holds
19 - Russian Twists
20 - Heavy Bridges
21 - Torture Tucks
22 - Genie Pulses
23 - ISO Crunch (L)
24 - Pulse-ups
25 - ISO Crunch (R)
26 - Punch-ups
27 - Bent Hammers
28 - V-Throughs
29 - Tuck Pulse
30 - Side Bike Crunch

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.