Estimated Calories Burned:
184-390

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Sprint Burpees
02 - Side Lunge Switch
03 - S2S Gecko Sprints
04 - Suitcase Lunges
05 - F2B Tap Squat Sprints
06 - ISO Renegades
07 - Back Clap Sprints
08 - ISO Renegade Flys
09 - Inchworm Sprints
10 - S2S Curl Squats
11 - Burst Worms
12 - Curl Hop Squats
13 - Tri-Step Burpees
14 - Alt Curls
15 - ISO Hop Burpees
16 - Dbl Arnolds
17 - Ladder Push-ups
18 - Pick-up Squats
19 - MAX Push-ups
20 - Diamond Swings
21 - 180 Switch Lunges
22 - Alt Back Flys
23 - 180 Plyo Lunges
24 - TYAs
25 - 180 Deadman Burpees

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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