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Estimated Calories Burned:
167-352

Equipment Needed:
Dumbbells + Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Squat Drop Swings
03 - Crawl Push Ladders
04 - S2S Swiper Sprints
05 - Kick Jab Kick-Backs L
06 - Alt Step Jacks
07 - Kick Jab Kick-Backs R
08 - Box Sprints
09 - Alt Clean Press
10 - S2S Star Steps
11 - Circle Curl Lunges
12 - Dbl Stack Push-ups
13 - S2S Twist Press
14 - L2R Twist Squats
15 - Half Whole Sprints L
16 - Side Step Curls
17 - Half Whole Sprints R
18 - Glutes Bridges
19 - Kneeling W Curls
20 - S2S Push-off Jacks
21 - Squat Wide Side Lunge L
22 - ISO DB Swings
23 - Squat Wide Side Lunge R
24 - S2S Heismans
25 - L2R Heisman Squats
26 - Elevated Push-ups
27 - Tri-Switch Jacks
28 - Tire Sprints
29 - Side Twist Curls
30 - F2B Peddle Squats

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.