Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 303

Workout Breakdown:

Warm Up
01 - Butt Kick Pulls
02 - Step Jacks
03 - Standing Twists
04 - S2S Squats
05 - The Windmill
06 - S2S Lunges

Workout
01 - 1-2 Half Juggler Taps
02 - RDL Pulse Press
03 - S2S Squat Curls
04 - ISO Leg Sprints L
05 - S2S Step Curls
06 - ISO Leg Sprints R
07 - Inchworm Walk-Outs
08 - Rev Crunches
09 - Seated Russian Twists
10 - OH Flutter Kicks
11 - Stutter Lunge Drives L
12 - Alt RDL Crosses
13 - Stutter Lunge Drives R
14 - Half & Half Push-ups
15 - DB Plank Walk-Ins
16 - Kneeling Piston Press
17 - Hip-Dip Reachers L
18 - DB Pulse Crunch
19 - Hip-Dip Reachers R
20 - Tri-Knee Combo
21 - Lumberjack Lunges
22 - Dual Hang Press
23 - S2S Squat Kick Reach
24 - Hand Release Push
25 - Pike-Tap Planks
26 - OH Rev Crunches
27 - Side Hip Dips L
28 - ISO Training Wheels L
29 - Side Hip Dips R
30 - ISO Training Wheels R
31 - DB Pot Stirs
32 - Side Jab Abs L
33 - ISO DB Swings
34 - Side Jab Abs R

Cool Down
01 - Jefferson CARs
02 - Cat-Cow Circles
03 - Modified Sun Flow
04 - World's Best Stretch
05 - Walk the Dog
06 - Shoulder Stretch L/R

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.