Estimated Calories Burned:
283-584

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 30 - Diamond Push-ups
02 - 60 - Dbl High Pull Curls
03 - 90 - Kneeling Row Dips

04 - 30 - Mechanic Squats
05 - 60 - Stacked Squat Pulse
06 - 90 - DB Hip Thrusts

07 - 30 - Shin Huggers
08 - 60 - 1-2 Double Tucks
09 - 90 - Bird Dogs

10 - 30 - DB Back Flys
11 - 60 - Infinity Curl Press
12 - 90 - DB Pike Push

13 - 30 - Hi-Low Goblet Squats
14 - 60 - Side Lunge Pass
15 - 90 - Alt D-Lift Step Backs

16 - 30 - DB Bike Pass
17 - 60 - Flutter Kicks
18 - 90 - Side Hip Dips

19 - 30 - Dbl Swing Press
20 - 60 - Lawn Mower Switches
21 - 90 - DB Chest Press

22 - 30 - Hi-Low Swing Squats
23 - 60 - Booty Builders
24 - 90 - Alt DB Hip Thrusts

25 - 30 - Xs & Os
26 - 60 - Rolling V-Taps
27 - 90 - Negative Crunches

28 - 30 - W-Curls
29 - 60 - Detonation Push-ups
30 - 90 - 12 to 3 Flys

31 - 30 - Squat Ham Lifts
32 - 60 - Rev Pulse Lunges
33 - 90 - Ladder Squats

34 - 30 - Russian Twists
35 - 60 - Backseat Pass
36 - 90 - Switch Leg Holds

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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