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Estimated Calories Burned:
184-390

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Boomerang Sprints L
02 - Side Lunge Split Push L
03 - Boomerang Sprints R
04 - Side Lunge Split Push R
05 - Combat Jacks
06 - Burpee Lifts L
07 - Combat Jacks
08 - Burpee Lifts R
09 - Creepy Crawlers
10 - Suitcase Squat Press
11 - Creepy Crawlers
12 - Suitcase Squat Press
13 - S2S Shuffle Hop Burpees
14 - Renegade Fly Kickbacks L
15 - S2S Shuffle Hop Burpees
16 - Renegade Fly Kickbacks R
17 - Criss-Cross Tap Squats
18 - Low Wood Chops L
19 - Criss-Cross Tap Squats
20 - Low Wood Chops R
21 - Donkey Sprints
22 - ISO D-Lift Press L
23 - Donkey Sprints
24 - ISO D-Lift Press R
25 - Dead-Man Tucks

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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