Join our HoyPro VIP Facebook Group:
http://bit.ly/HoyProVIPFacebook

Estimated Calories Burned:
356-682

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Signal Sprints
02 - Squat Thrust Press
03 - Tri-Fly Sprints
04 - Man-Makers

05 - Plyo Heismans
06 - DB Swings
07 - 180 Plyo Heismans
08 - Dbl Swing Press

09 - Pause Jack Push
10 - Alt Curls
11 - Jack Push Thrust
12 - High Pull Curls

13 - Hi-Low Burpee Jacks
14 - Tri-Back Flys
15 - Star Twist Burpees
16 - TYAs

17 - Plyo Inchworms
18 - Squat Snatch Press L
19 - L2R Burst Worms
20 - Squat Snatch Press R

21 - S2S Swing Hops
22 - S2S Goblet Squats
23 - S2S Burpee Tucks
24 - Overhead Stack Squats

25 - Fender Benders
26 - Threader Push-ups
27 - Stork Taps
28 - Renegade Warriors

29 - Sprinter Burpees
30 - ISO DB Swings
31 - 180 Burpee Sprints
32 - L2R DB Swings

33 - Hands to Knees
34 - Pick-up Press
35 - Speed Jugglers
36 - Pick-up Lunges

37 - Twist Hip Burpees
38 - Lunge Mowers L
39 - 180 Twist Hip Burpees
40 - Lunge Mowers R

41 - LVL 1 Drills
42 - 12 to 3 Curls
43 - LVL 2 Drills
44 - In & Out Curls

45 - S2S Pause Sprints
46 - Seatbelt Swings L
47 - S2S Juggler Sprints
48 - Seatbelt Swings R

49 - Tri-Knee Combo
50 - DB Lift Burpees
51 - Sagat Sprints
52 - F2B DB Lift Burpees

Abs:
01 - Xs & Os
02 - DB Bike Passes
03 - ISO Threaders L
04 - Sprinter Abs
05 - Side V-Crunches L
06 - ISO Threaders R
07 - 1-2 Double Tuck Crunch
08 - Side V-Crunches R

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.