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Estimated Calories Burned:
356-682

Equipment Needed:
Dumbbells & Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 180 Burpee Sprints
02 - Shoulder Swing Press
03 - 180 Burpee Sprints
04 - Shoulder Swing Press

05 - S2S Skater Squats
06 - Pike Side Push L
07 - S2S Skater Squats
08 - Pike Side Push R

09 - Side Fly Sprints
10 - Man-Makers
11 - Side Fly Sprints
12 - Man-Makers

13 - Boomerang Sprints L
14 - Side Lunge Kicks L
15 - Boomerang Sprints R
16 - Side Lunge Kicks R

17 - S2S Pause Sprints
18 - Back Row Burpees
19 - S2S Pause Sprints
20 - Back Row Burpees

21 - S2S Heisman Climbers
22 - Balanced Carrier Press
23 - S2S Heisman Climbers
24 - Balanced Carrier Press

25 - Jack Feet Push-ups
26 - ISO DB Swings
27 - Jack Feet Push-ups
28 - ISO DB Swings

29 - Hands to Knees
30 - Pick-up Press
31 - Hands to Knees
32 - Pick-up Press

33 - F2B Inchworms
34 - Squat Snatch Press L
35 - F2B Inchworms
36 - Squat Snatch Press R

37 - F2B Hop Burpees
38 - Overhead Stack Squats
39 - F2B Hop Burpees
40 - Overhead Stack Squats

41 - Fender Benders
42 - Lawn Flys L
43 - Fender Benders
44 - Lawn Flys R

45 - Donkey Sprints
46 - Seatbelt Swings L
47 - Donkey Sprints
48 - Seatbelt Swings R

49 - Open Box Jugglers
50 - Sphinx Rockers
51 - Open Box Jugglers
52 - Sphinx Rockers

Abs:
01 - Bull Frogs
02 - Pot Stirs
03 - Sprinter Holds
04 - Side V-Crunch L
05 - Alt Toe Taps
06 - Side V-Crunch R
07 - Full Crunch
08 - Russian Twist Lifts

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.