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Estimated Calories Burned:
238-489

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprint Lunges
02 - Pick-up Squats
03 - Typewriters
04 - ISO Leg Burpees (L)
05 - ISO Leg Burpees (R)
06 - ISO Calf Raises (L)
07 - ISO Calf Raises (R)
08 - Back Clap Squats
09 - Alt Lunge Squats
10 - Tri-Climb Hops
11 - Paddle Lunges
12 - Plyo Skaters
13 - Jab Squat Kick
14 - Twerk Twists
15 - Bulgarian Lunges
16 - Curtsy Crosses
17 - Heisman Sprints
18 - Tri-Calf Killers
19 - Elevated Calf Raises
20 - T-Frog Hops
21 - Tri-Switch Lunges
22 - S2S Goblet Squats
23 - S2S Squat Twists
24 - Reverse Lunges
25 - Arrow Squats
26 - Twist Press Squats
27 - Ballerina Burpees
28 - ISO Squat Kicks
29 - L2R Lunge Twists
30 - Shuffle Squats
31 - Calf Raise Squats
32 - ISO X Burpees
33 - F2B Pulse Lunges
34 - Goblet Stacks
35 - Pulse & Holds

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.