Estimated Calories Burned:
173-352

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - DB Thrusters
02 - Hi-Low Ham Swings
03 - Slam Tap Squats

04 - DB Pike-Back Push-ups
05 - Clap-Pull-Over Push
06 - Dive-Bombers

07 - Dbl Backseat Tucks
08 - DB Oven Stuffers
09 - Xs & Os

10 - Rev Pulse Lunges
11 - Bullet Lunges
12 - Switch Lunge Kicks

13 - Back Fly Rows
14 - Renegade Rows
15 - Prone Back Angels

16 - Half Russian Crunch Holds
17 - Atomic Crunches
18 - Hollow Flutters

19 - 180 Pulse Twist Squats
20 - Negative Squat Hops
21 - Alt Curtsy Squats

22 - High Pull Curls
23 - Alt Side Swing Lunges
24 - Pike-Tap Push-ups

25 - Half-Whole Deadlifts
26 - DB Ham Swings
27 - Boomerang Sprints

28 - DB Hold Jackknives
29 - Press-up Crunch
30 - Laying Corenadoes

31 - Rev Lunge Curls
32 - Slingshot Lunges
33 - Typo Squat Lunges

34 - Devil Press
35 - Swing Drop Burpees
36 - Back Clap Burpees

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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