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Estimated Calories Burned:
304-638

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 180 Hook March
02 - Ladder Push-ups
03 - Suitcase Squat Lunges
04 - Step Kick Burpees
05 - Heavy DB Swings
06 - Fender Benders
07 - Man-Makers
08 - Back Fly Tris
09 - 180 Switch Lunges
10 - F2B Crab Reachers
11 - Tri-Knee Combo
12 - Calves Raise Squats
13 - Tap Ab Twists
14 - Wild Thing Push-ups
15 - Kneeling Twist Press
16 - Rev Pulse Lunges
17 - In & Out Mowers L
18 - Brisk Burpee Steps
19 - In & Out Mowers R
20 - Liberty Swings L
21 - S2S Goblet Squats
22 - Liberty Swings R
23 - Dive-Bombers
24 - Side Knee March
25 - DB Deadlifts
26 - Mountain Kickers
27 - Side Threaders L
28 - Cross Curl Press
29 - Side Threaders R
30 - Side Knee Strikes
31 - Fast/Slow Push-ups
32 - ISO Sprinter Lunges L
33 - Side Back Lunge L
34 - ISO Sprinter Lunges R
35 - Side Back Lunge R
36 - Alt Curls
37 - Squat Ab Twists
38 - Squat Snatch Press L
39 - Walking Push-ups
40 - Squat Snatch Press R
41 - S2S Shuffle Burpees
42 - High Pull Curls
43 - Deadlift Squats
44 - Pike-Tap Knees
45 - S2S Swing Steps
46 - Lawn Mores L
47 - S2S Ickey Shuffle
48 - Lawn Mores R
49 - DB Squat Lunge Push

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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