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Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 459

Workout Breakdown:

SPOILER WARNING!!!!

Warm-up

01 - S2S Step Curls
02 - DB Halo Burpees
03 - U-Squat Lunges
04 - Mechanic Squats
05 - Renegade Push-ups
06 - Hi-Low-Hi Squat Hops
07 - Dbl High Pull Curls
08 - S2S Lunge Passes
09 - Agility Sprints
10 - S2S Sprinter Burpees
11 - X-Tap Ab Twists
12 - Detonation Squats
13 - Boomerang Sprints
14 - Squat Ham Lifts
15 - 8-Push Low Holds
16 - Alt Lunge Mowers
17 - 180 Sumo Pulse Turns
18 - DB Hip Thrusts
19 - Alt DB Swings
20 - Dive-Bombers
21 - Shin Huggers
22 - Hi-Low Burpee Jacks
23 - Rev Pulse Lunges
24 - Seated Russian Twists
25 - Backseat Passes
26 - Hi-Low Calves Squats
27 - Wide Pedal Burpees
28 - ISO Lift Burpees
29 - RDL Pulse Press

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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