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Estimated Calories Burned:
246-567

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - F2B Jack Sprints
02 - Carrier Squat Lunge
03 - S2S Push Sprints
04 - Renegade Warriors
05 - Fender Taps
06 - Side Back Lunge L
07 - S2S Swing Hop Shuffle
08 - Side Back Lunge R
09 - Plank Knee Jacks
10 - L2R Golfer Swings
11 - Tap Skate Sprints L
12 - Lawn Press L
13 - Tap Skate Sprints R
14 - Lawn Press R
15 - Star Squat Jacks
16 - Elevated Push-ups
17 - 180 Switch Lunges
18 - ISO DB Swings
19 - Tap Ab Twists
20 - Rev Lunge Swings
21 - S2S Burpee Practice
22 - S2S Halo Lunges
23 - Sphinx Rocker Push
24 - High Pull Squats L
25 - Dbl Jump Jabs
26 - High Pull Squats R
27 - Tri-Jab Knees
28 - Tri-Back Flys
29 - Toe Tap Kicks
30 - S2S Squat Curls
31 - Side Knee Sprints
32 - Pick-up Press
33 - Hit & Runs
34 - Lawn Flys L
35 - Pike-Back Push
36 - Lawn Flys R
37 - Tri-Switch Jacks
38 - Twist Curl Press
39 - LVL 4 Sprints
40 - Explosive Halo Squats
41 - Bicycles
42 - Side Hip Dips L
43 - Rolling V-Taps
44 - Side Hip Dips R
45 - Half Canons
46 - Pot Stirs
47 - Star Tap Abs
48 - Hammer Crunch
49 - Seated Bicycles

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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