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Estimated Calories Burned:
183-386

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - LVL 1 Drills
02 - 180 Tri Lunges
03 - Curl Squat Hops
04 - 180 Renegades
05 - Gravedigger Squats
06 - S2S Push Burpees
07 - Cowabunga Squats
08 - Plyo Ab Climbers
09 - Halo Burpees
10 - Side Lunge Switch
11 - Pick-up Squats
12 - Back Fist Sprints
13 - Tri-Back Flys
14 - ISO Renegades
15 - Stack Hop Squats
16 - 180 Knee Sprints
17 - ISO Snatch Squats
18 - Plyo Heismans
19 - Jack-5 Burpees
20 - Booty Builders
21 - Donkey Sprints
22 - Alt Curls
23 - Pike-Tap Knees
24 - Bullet Lunges
25 - Free Throw Burpees

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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