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Estimated Calories Burned:
192-403

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Arnold Burpees
02 - Tri-Knee Combo
03 - Wood Chops
04 - 180 Burpees
05 - ISO Tri Lunges
06 - Thriller Shuffle
07 - S2S Curl Hops
08 - Renegade Burpees
09 - Criss-Cross Tucks
10 - Globe Hops
11 - Axe Swing Squats
12 - Push-Tri Combo
13 - S2S Curl Press
14 - Squat Curl Hops
15 - Switch Feet Curls
16 - Lateral Press
17 - F2B Press Burpees
18 - Bent Flys
19 - Paddle Lunges
20 - Quick Row 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.

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.