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Estimated Calories Burned:
182-384

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Heisman Sprints
02 - Renegade Push Flys L
03 - Renegade Push Flys R
04 - Burpee Squat Lunges

05 - S2S Heisman Sprints
06 - Renegade Push Flys L
07 - Renegade Push Flys R
08 - Burpee Squat Lunges

09 - Hyper Ab Sprints
10 - Curl Hop Squats
11 - Gravit Climbers
12 - Ladder Curl Pulls

13 - Hyper Ab Sprints
14 - Curl Hop Squats
15 - Gravity Climbers
16 - Ladder Curl Pulls

17 - S2S ISO Hop Burpees
18 - Pick-up Lunges
19 - F2B Press Sprints
20 - Bear Crawl Pike-ups

21 - S2S ISO Hop Burpees
22 - Pick-up Lunges
23 - F2B Press Sprints
24 - Bear Crawl Pike-ups

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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