Estimated Calories Burned:
321-648

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - V-Worms
02 - ISO Clean Press
03 - Rev Lunge Curls
04 - In & Out Narrow Squats
05 - Low Luggage Hops
06 - Heavy Sumo D-Lifts
07 - 1-2 Double Crunch
08 - Russian Twists
09 - Side Hip Dips L
10 - High Pull Curls
11 - Kneeling Row Hops
12 - DB Floor Dips
13 - Bullet Lunges
14 - L2R Twist Squats
15 - DB Hip Thrusts
16 - Bicycle Swing Taps
17 - Backseat Pass
18 - Side Hip Dips R
19 - 12 to 3 Curls
20 - Lawn-Switch Mowers
21 - Split Kick Push
22 - Hi-Low Goblet Squats
23 - Booty Builders
24 - Half Whole Deadlifts
25 - Hi-Low V-Throughs
26 - Seated Corenadoes
27 - Alt Toe Taps
28 - Dbl Curl Stacks
29 - Tri-Switch Rows
30 - Stacked Foot Geckos
31 - Side Shift Hops
32 - Side Lunge Pass
33 - Wide DB Hip Thrusts
34 - Xs & Os
35 - Plank Hold Squeeze
36 - Pot Stirs
37 - Twist Curls
38 - S2S Push Thrusts
39 - Kneeling Switch Press
40 - Mechanic Squats
41 - Side Lunge Goblets
42 - Heavy DB Deadlifts
43 - Shin Huggers
44 - DB Bike Passes
45 - Genie Pulses
46 - Kneeling W-Curl Press
47 - Halo Lunge Hops
48 - Ball Crunches
49 - L2R Squat Curl Push to Lunge

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.