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Estimated Calories Burned:
141-368

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Frog Sprints
02 - Bazooka Squats
03 - Curtsy Crosses
04 - Twerk Twists
05 - Alt. Lunge Kicks
06 - Pick-up Squats
07 - Goblet Squats
08 - Tri-Switch Lunges
09 - Booty Builders
10 - Tri-Climb Hops
11 - Paddle Lunges
12 - 80/20 Lunges
13 - ISO Calf Raises L
14 - Calf Raise Squats
15 - ISO Calf Raises R
16 - Ballerina Burpees
17 - F2B Lunges
18 - Twerk Walks
19 - Reverse Pulse Lunges
20 - Typewriters

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.

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.