Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 526

Workout Breakdown:

Warm-up

Pyramid 01:
01 - 20 - Half Juggler Sprints
02 - 30 - F2B Squat Tap Jacks
03 - 40 - Push-Thrust Kick-Outs
04 - 50 - Inch-Jack Jab-Backs
05 - 40 - L2R Curtsy Squat Hops
06 - 30 - Plank Stack Tap Jacks
07 - 20 - Alt Side Knees

Strength 01:
01 - Switch Pick Rev Lunge
02 - Booty Builder Carriers
03 - Dbl Push Pike-Backs
04 - Dbl Back Fly Curls
05 - Negative Squat Hops

Pyramid 02:
01 - 20 - Agility Sprints
02 - 30 - 180 Burpees
03 - 40 - Stutter Lunge Drives L
04 - 50 - Relay Climbers
05 - 40 - Stutter Lunge Drives R
06 - 30 - Pike-Tap Push-ups
07 - 20 - Mt. Climbers

Strength 02:
01 - Mechanic Squat Press
02 - Swing Switch Burpees
03 - Side Lunge Pass
04 - RDL Pulse Press
05 - Renegade Push-ups

Pyramid 03:
01 - 20 - Sprinter Burpees
02 - 30 - Tri-Jab Power Knees L
03 - 40 - Slam Tap Squats
04 - 50 - Prison Shuffle Twists
05 - 40 - S2S Push Climbers
06 - 30 - Tri-Jab Power Knees R
07 - 20 - Hi-Low Hot Hands

Strength 03:
01 - 180 Squat Pulse Turns
02 - Alt DB Floor Snatch
03 - Halo Lunge Hops
04 - Lunge-Mowers
05 - Devil Press

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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