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Estimated Calories Burned:
165-348

Equipment Needed:
Dumbbells + Mat

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - F2B Jack Sprints
02 - S2S Squat Curls
03 - Jump the Broom
04 - Stack Foot Push-ups
05 - S2S Push-off Jacks
06 - Pick-up Squats
07 - Rev Lunge Curls
08 - S2S Twist Press Shuffle
09 - Boomerang Sprints L
10 - ISO DB Swings
11 - Boomerang Sprints R
12 - Pike-Back Push
13 - Hammer Curl Press
14 - High Low Goblet Squats
15 - Side Lunge Squats L
16 - 180 Brisk March
17 - Side Lunge Squats R
18 - DB Deadlifts
19 - Inchworm Jacks
20 - Hustle Tap Sprints L
21 - Strike-Down Press L
22 - Hustle Tap Sprints R
23 - Strike-Down Press R
24 - Side Lunge Pass
25 - Slam Squat Taps
26 - Side Step Curls
27 - Swimmer Push-ups
28 - Back Fist Sprints
29 - Combo Attack Squats
30 - F2B Peddle Squats/Hops

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