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Estimated Calories Burned:
113-238

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 180 Burpees
02 - Dive-Bomber Hops
03 - 180 Burpees
04 - Dive-Bomber Hops
05 - Tuck Jacks
06 - Typewriter Squats
07 - Tuck Jacks
08 - Typewriter Squats
09 - Wild Thing Push-ups
10 - Standing Abs
11 - Wild Thing Push-ups
12 - Standing Abs
13 - Relay Climbers
14 - Stack Squat Abs
15 - Relay Climbers
16 - Stack Squat Abs
17 - Clap-Kick Push
18 - In & Out Sprints
19 - Clap-Kick Push
20 - In & Out Sprints
21 - Toe Tap Kicks L
22 - Free Throw Burpees
23 - Toe Tap Kicks R
24 - Free Throw Burpees
25 - Push-up Thrusts
26 - Side V Lunges L
27 - Push-up Thrusts
28 - Side V Lunges R
29 - Hurdle Sprints
30 - Tri-Climb Hops

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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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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