Estimated Calories Burned:
148-312

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Side Knee March
02 - S2S Squat Curls
03 - Side Knee March
04 - S2S Squat Curls
05 - Jack Tap Knees
06 - ISO Renegades L
07 - Jack Tap Knees
08 - ISO Renegades R
09 - 180 Burpee Steps
10 - FWD Press Lunge L
11 - 180 Burpee Steps
12 - FWD Press Lunge R
13 - Teacher's Pet L
14 - Liberty Swings L
15 - Teacher Pet R
16 - Liberty Swings R
17 - Elevated Push-ups
18 - Back Flys
19 - Elevated Push-ups
20 - Back Flys
21 - S2S Step Burpees
22 - ISO DB Swings
23 - S2S Step Burpees
24 - ISO DB Swings
25 - Toe Tap Kicks L
26 - Lawn Press L
27 - Toe Tap Kicks R
28 - Lawn Press R
29 - S2S Shuffle Taps
30 - Halo Lunges L
31 - S2S Shuffle Taps
32 - Halo Lunges R
33 - B-Boy Push-ups
34 - Wide Mowers L
35 - B-Boy Push-ups
36 - Wide Mowers R
37 - Heisman Squats L
38 - Rev Pulse Lunges L
39 - Heisman Squats R
40 - Rev Pulse Lunges R
41 - S2S Pause Sprints
42 - Push-up Thrusts
43 - S2S Pause Sprints
44 - Push-up Thrusts
45 - Burpee Kicks
46 - Squat Twist Press
47 - Burpee Kicks
48 - Squat Twist Press

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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