Join our HoyPro VIP Facebook Group:
http://bit.ly/HoyProVIPFacebook

Estimated Calories Burned:
243-561

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Red Cards:
Diamonds - Standing Abs
Clubs - Burpee Practice
Hearts - Cardio
Spades - Legs

Blue Cards:
Diamonds - Floor Abs
Clubs - DB Arms
Hearts - DB Full Body
Spades - DB Legs

Warm-up

SPOILER ALERT!!!:

01 - KC - Step Burpee Kicks
02 - 03 - Crossed Leg Crunch
03 - JS - Block Squat Hops
04 - 10 - Side Swing Lunge
05 - AC - S2S Skater Step Burpees
06 - QS - Ladder Squats
07 - 07 - S2S Shuffle Taps
08 - 06 - Narrow Squat Curls
09 - 07 - Free Throw Burpees
10 - 05 - L2R DB Swings
11 - QD - Brisk Jugglers
12 - QD - NASCAR Drivers
13 - 04 - Squat Twist Jabs
14 - AH - Traffic Directors
15 - 10 - Agility Sprints
16 - AS - Suitcase Squat Lunges
17 - 05 - S2S High Knee Pause
18 - 02 - Hand Release Push
19 - 08 - Tri-Knee Combo
20 - 10 - High Pull Curls
21 - 05 - Jump Rope Step-ups
22 - 09 - In & Out Flys
23 - 09 - Relay Sprints
24 - 02 - Training Wheels
25 - KH - Sprinter Drills
26 - 10 - Sprinter Abs
27 - JH - Hi-Low Hurdles
28 - 02 - Tri Calves Killers
29 - AH - In & Out Sprints
30 - KS - Booty Builders
31 - QC - S2S Plank Hops
32 - 09 - Dbl Hi-Low Carriers
33 - KS - Star Squat Jacks
34 - JD - Shoulder Heel Taps
35 - 05 - Stack Squat Lunge
36 - KH - DB Shuffle Hops
37 - KD - Hollerlujahs
38 - 06 - Half & Half Push
39 - JC - Jack Step Burpees
40 - JC - TYAs
41 - 04 - Uppercut Knees
42 - 06 - Side Hip Dips
43 - 02 - Toe Tap Hops
44 - AS - Trinity Squats
45 - 03 - Side Back Lunge
46 - QC - Sphinx Rocker Push-ups
47 - 07 - Pump Break Sprints
48 - KD - Seated Bicycles
49 - SJ - Pick-up 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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.