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Estimated Calories Burned:
247-520

Equipment Needed:
Kettlebells or Modify with Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - ISO Press Burpees L
02 - Bullet Lunges
03 - ISO Press Burpees R
04 - KB Swings
05 - 3-Way Squats
06 - V-Drop Hops
07 - Lunge Mowers L
08 - Hi-Low KB Swings
09 - Lunge Mowers R
10 - Hop Over Burpees
11 - Pull Under Push
12 - ISO KB Swings
13 - Stack Squat Hops
14 - Switch Mowers L
15 - L2R High Pulls
16 - Switch Mowers R
17 - F2B Inchworm Lifts
18 - Squat Ham Lifts
19 - Bullet Lunges
20 - L2R Mousetraps
21 - High Pull Curtsies
22 - S2S Step Swings
23 - Balance Lift Lunges L
24 - Squat Snatch Press L
25 - Balance Lift Lunges R
26 - Squat Snatch Press R
27 - S2S KB Burpee Hops
28 - L2R KB Swings
29 - Staggered KB Push
30 - Swing Squat 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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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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