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Estimated Calories Burned:
162-359

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Stork Sprints
02 - Bicycle Passes
03 - Quick Knee Climbers
04 - Xs & Os
05 - Halo Burpees
06 - Sprinter Abs
07 - Sagat Twist Sprints
08 - Twist Knee Kick-Backs L
09 - Skater Swings
10 - Twist Knee Kick-Backs R
11 - Box Jugglers
12 - Seatbelt Swings L
13 - Tri-Knee Combo
14 - Seatbelt Swings R
15 - Tri-Jab Tucks
16 - Scissor Heel Taps
17 - Standing Ab Twists
18 - Side Hip Dips L
19 - Mountain Kickers
20 - Side Hip Dips R
21 - Criss-Cross Knees
22 - Alt Toe Taps
23 - Side Knee Jugglers
24 - Russian Twists
25 - Gravity Climbers

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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