Estimated Calories Burned:
173-352

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 180 Pause Sprint Hops
02 - Shuffle Tap Burpees L
03 - Power Tuck Press L
04 - F2B Press Jack Sprints
05 - Shuffle Tap Burpees R
06 - Power Tuck Press R
07 - Switch March Press
08 - Box Squat Grabs
09 - Hi-Low DB Swings
10 - 180 Switch Lunges
11 - Push-up Jacks
12 - Backseat Pass
13 - DB Oven Stuffers
14 - 180 Agility Steps
15 - 180 Grounded Squat Jacks
16 - Halo Burpees
17 - Halo Lunge Hops L
18 - Pike-Back Push-ups
19 - Halo Lunge Hops R
20 - 1-2-3 Climbers
21 - DB Side V Taps L
24 - DB Bike Pass
23 - DB Side V Taps R
24 - Tri-Knee Combo
25 - DB Skiers
26 - Side Pass Hops L
27 - F2B Pick-up Squats
28 - Side Pass Hops R
29 - Gecko Push-ups
30 - Russian Row Boats
31 - Hi-Heel Taps
32 - F2S Power Pass Lunge L
33 - F2B Pedal Squats
34 - F2S Power Pass Lunge R
35 - Hop Over Burpees
36 - DB Flutter Kicks

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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