Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 484

Workout Breakdown:

Warm-up

01 - Sumo High Pull Squats
02 - Rainbow Swing Kicks
03 - Lawnmower Switches
04 - Pike-Tap Push-ups
05 - Rev Pulse Side Lunges
06 - Grounded Switch Lunge Drives
07 - DB Extended Jackknives
08 - Alt Swing Tap Crunch
09 - U-Squat Lunges
10 - BW Power Squat Step-Backs
11 - Alt DB Floor Snatch
12 - Push-Pike Pop-ups
13 - In & Out RDL Pulse
14 - Alt Power Pike Kick-ups
15 - Oven Stuffers
16 - Wide Arm Flutter Kicks
17 - 12 to 3 Concentration Flys
18 - Push-up Flings
19 - Alt High Kneeling Squats
20 - Gravity Jacks
21 - DB Hip Thrusts
22 - Alt Crab Kicks
23 - Laying Ab Stabbers
24 - High Heel Taps
25 - High Pull Curls
26 - Inchworm Slams
27 - Side Lunge Press
28 - L2R Money Jacks
29 - F2B Farmer Squat Walks
30 - BW F2B Pedal Squats
31 - DB Assisted Press Crunch
32 - Shin Huggers
33 - Bullet Lunges
34 - F2B Travel 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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