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Estimated Calories Burned:
165-348

Equipment Needed:
Dumbbells + Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - L2R Step Press
02 - Squat Drop Swings
03 - Hi-Low Hurdles
04 - Inchworm Push
05 - Rev Lunge Calves
06 - Tri-Switch Jacks
07 - Wide Side Curls
08 - Side Lunge Knees L
09 - Butt Kicks
10 - Shuffle Twist Press
11 - Side Lunge Knees R
12 - Side Knee Uppercuts
13 - L2R Push-ups
14 - In & Out Squats
15 - 180 Jumping Jacks
16 - ISO Row Flys L
17 - F2B Goblets L
18 - Box Sprints
19 - ISO Row Flys R
20 - F2B Goblets R
21 - F2B Hop Sprints
22 - Shoulder Shrug Press
23 - Pulse Squeeze Squats
24 - Jumping Jabs
25 - Dead-Man Push-ups
26 - S2S Low-Step Squats
27 - 180 Brisk March
28 - Step-Back Curls
29 - Side Lunge Pass
30 - Sprinter Drills

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.