Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - W-Curl Press
02 - V-Worms
03 - Lunge Mowers
04 - Mechanic Squats
05 - Side Lunge Goblets
06 - Heavy DB Deadlifts
07 - ISO Sprinter Abs L
08 - Behind the Back Pass
09 - DB Flutter Kicks
10 - ISO Clean Press
11 - Side Step Curls
12 - Close Squeeze Push-ups
13 - 3-Way Lunges L
14 - Booty Builders
15 - DB Hip Thrusts
16 - ISO Sprinter Abs R
17 - Crunch Up Twists
18 - Rainbow Pass Holds
19 - Landmine Rows
20 - Downward Geckos
21 - Kneeling Infinity Curls
22 - 3-Way Lunges R
23 - Switch Drop Squats
24 - ISO Balance Hams L
25 - DB Bike Pass
26 - Circle Pass Boat Holds
27 - Twist Knee Kick-Backs L
28 - ISO Hold Curls
29 - Lawn Mores L
30 - Elevated Detonator Push
31 - In & Out Narrow Squats
32 - Rev Pulse Lunges
33 - ISO Balance Hams R
34 - Twist Kick Taps
35 - Shin Grabbers
36 - Twist Knee Kick-Backs R
37 - Shoulder Shrug Press
38 - Lawn Mores R
39 - Stacked Foot Push-ups
40 - L2R Twist Squats
41 - Half Whole Deadlifts
42 - DB Hip Thrusts
43 - Xs & Os
44 - Frog Divers
45 - Plank Hold Squeeze
46 - Kneeling Rows
47 - High Curtsy Squats
48 - Seated Corenadoes
49 - Rev Lunge Curl Flys

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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