Estimated Calories Burned:
300-604

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Jump the Broom
02 - U-Squat Hops
03 - Shot Put Press L
04 - Plank Lunge Rows
05 - Shot Put Press R
06 - Push-up Jacks
07 - DB Hold Sprints

08 - Switch March Press
09 - DB Strike-Down Kicks L
10 - F2B Pick-up Squats
11 - Dbl Push Pike-Backs
12 - DB Strike-Down Kicks R
13 - Back Flex Squats
14 - Mt Climbers

15 - 180 Agility Steps
16 - S2S Pass-Out Squats
17 - Side Lunge Holds L
18 - Butt Kick Floor Taps
19 - Side Lunge Holds R
20 - Close Squeeze Push
21 - Overhead Sprints

22 - Side Lunge Switch
23 - L2R Mechanic Squats
24 - Hi-Low DB Swings
25 - Pull-Over Push-ups
26 - S2S Press Squat Taps
27 - Switch Lunge Curls
28 - Half Cross Climbers

Abs:
01 - Torso Twist Crunch L
02 - Backseat Pass
03 - Torso Twist Crunch R
04 - Hi-Low DB Tuck Crunch
05 - Hi-Heel Taps
06 - Pot Stirs
07 - L2R Hammer Crunch
08 - Overhead 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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