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Estimated Calories Burned:
176-374

Equipment Needed:
Dumbbells + Wall

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Presidential Run
02 - Liberty Swings L
03 - Side Flag Push-ups
04 - Liberty Swings R
05 - Star Twist Burpees
06 - Rocket Squats
07 - Soldier Tap Sprints
08 - Dynamite Lunges
09 - United Skates
10 - Independence Shuffle L
11 - Stars & Strikes
12 - Independence Shuffle R
13 - Ground Zero Stacks
14 - Air Force Sprints
15 - Explosive Lunge Press L
16 - Seal Jacks
17 - Explosive Lunge Press R
18 - Rushmore Climbers
19 - Patriot Push-ups
20 - Firecracker Jacks
21 - Biceps Bursts
22 - Renegade Jacks
23 - Revolution Sprints
24 - Eagle Squat Hops
25 - Lincoln Sit 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.

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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.

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