Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 414

Workout Breakdown:

Warm-up

01 - Dbl Pump Uppercuts
02 - F2B Pick-up Squats
03 - Dbl Hustle Tap Knees
04 - Dive-Bombers
05 - Half Fly Sprints
06 - RDL Step-Backs
07 - Prisoner Tap Squats
08 - Overhead Stack Squats
09 - Half Whole Sprints L
10 - Toe Tap Swings
11 - Half Whole Sprints R
12 - Halo Lunge Hops
13 - F2B Half Squat Hops
14 - Kneeling Row Step-ups
15 - S2S Ickey Sprints
16 - ISO Rev Pulse Lunge
17 - S2S ISO Tap Sprints
18 - RDL Pulse Press
19 - Inchworm Hop-Overs
20 - Shoulder Swing Press L
21 - F2B Knee Drives
22 - Shoulder Swing Press R
23 - Step-Up Knee Drives
24 - Renegade Rows
25 - S2S Hater Sprints
26 - Rev Lunge Curl Hops
27 - Tri-Switch Jacks
28 - Mechanic Squat Press
29 - F2B Jack Sprints
30 - DB Burpee Step-ups

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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