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Estimated Calories Burned:
175-372

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprint Twist Geckos
02 - Low Chops L
03 - Sprinter Abs
04 - Low Chops R
05 - Side Knee Flys
06 - Builder Squat Twists
07 - Side Hip Dips L
08 - Xs & Os
09 - Side Hip Dips R
10 - Standing Ab Twists
11 - S2S Skater Swings
12 - Pike Jack Knees
13 - Bicycles
14 - Full Crunches
15 - Criss-Cross Jugglers
16 - Liberty Swings L
17 - 180 Dead-Man Burpees
18 - Liberty Swings R
19 - Gravity Climbers
20 - Tri-Knee Combo
21 - Halo Burpees
22 - Renegade Flys
23 - Plyo Tires
24 - Deadman Crunch
25 - Frogger Climbers

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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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.

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