Equipment Needed: Dumbbells + Jump Rope + Mat
Level: Intermediate-Advanced
Calories Burned: 442

Workout Breakdown:

Warm-up

01 - Freestyle Ropes
02 - Dbl Back Fly Curl Steps
03 - Alt Stacked Foot Push-ups
04 - Chest Fly Pull-Overs
05 - Kneeling Row Hops
06 - Dbl Curl Lunges
07 - Freestyle Ropes
08 - Lawn-MORES L
09 - Dive-Bomber Hops
10 - Lawn-MORES R
11 - DB Pike-Drag Push-ups
12 - Shoulder Shrug Press
13 - Freestyle Ropes
14 - Clockwork Swings L
15 - Dbl Pour Curls
16 - Clockwork Swings R
17 - Broken Clock Push-ups
18 - Skull Crushers
19 - Freestyle Ropes
20 - In & Out Mowers L
21 - High Pull Curls
22 - In & Out Mowers R
23 - Plank Jack Pull-Overs
24 - Dbl Push Pike-Backs
25 - Freestyle Ropes
26 - HEAVY DB Deadlifts
27 - Inchworm Ladders
28 - ISO Kneeling Rows L
29 - Kneeling Piston Press
30 - ISO Kneeling Rows R
31 - Freestyle Ropes
32 - S2S Pike-Tap Plank Walks

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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