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Estimated Calories Burned:
269-529

Equipment Needed:
Dumbbells + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - V-Worms
02 - Hammer Press
03 - In & Out Step Curls
04 - In & Out Goblet Squats
05 - Mini-Step Swings
06 - Squat Ham Lifts
07 - Sprinter Abs
08 - Plank Jack Knees
09 - Bullfrogs
10 - Back Fly Press
11 - Muay Thai Push-ups
12 - Around the Worlds
13 - Pass-Under Lunges
14 - L2R Goblet Squat Twists
15 - Sumo Deadlifts
16 - Up & Over Sit-ups
17 - DB Glutes Lifts
18 - Hi-Heel Taps
19 - ISO Row Flys L/R
20 - Stack Foot Push-ups
21 - Kneeling Press Thrust Tris
22 - Side Back Lunge Pulse L
23 - Deadlift Builders
24 - Side Back Lunge Pulse R
25 - Seat-Up Taps
26 - Bicycle Passes
27 - Bird-Dogs
28 - Dbl Curl Stacks
29 - Back-Fly Kick-Backs
30 - Elevated Push Jacks
31 - Side Shift Hops
32 - L2R A-Shift Lunges
33 - F2B Peddle Squats
34 - Hi-Low V-Throughs
35 - F2B Plank Saws
36 - Full Crunches
37 - Twist Curls
38 - S2S Push Thrusts
39 - Kneeling Switch Press
40 - Side Lunge Passes
41 - 1-2-3 Squats
42 - Heavy Deadlifts
43 - Alt Toe Taps
44 - Dead-Man Crunch
45 - Russian Twists
46 - ISO Clean Press
47 - Bullet Lunges
48 - ISO Leg Switch Holds
49 - Man-Makers

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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