Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 334

Workout Breakdown:

Warm-up

01 - Hi-Low Hand Sprint Hops
02 - Halo Lunges Hops L
03 - Hi-Low Hand Sprint Hops
04 - Halo Lunges Hops R
05 - Standing Russian Twists
06 - S2S Grab Pass Twists L
07 - Standing Russian Twists
08 - S2S Grab Pass Twists R
09 - F2B Knee Drives
10 - ISO DB Swings
11 - F2B Knee Drives
12 - ISO DB Swings
13 - ISO Leg Sprints L
14 - Oblique Crane Crunch L
15 - ISO Leg Sprints R
16 - Oblique Crane Crunch R
17 - Side Jab Abs L
18 - DB Pause Sprints
19 - Side Jab Abs R
20 - DB Pause Sprints
21 - Toe Tap Kicks L
22 - DB Dbl Quick Knees
23 - Toe Tap Kicks R
24 - DB Dbl Quick Knees
25 - Oblique Tuck Twists L
26 - Woodchops L
27 - Oblique Tuck Twists R
28 - Woodchops R
29 - F2B Uppercut Knees
30 - Overhead Sprint 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.

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.