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Estimated Calories Burned:
178-340

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Hurdle Sprints
02 - F2B Pick-up Squats
03 - Tri-Knee Combo
04 - Dbl Swing Skips
05 - Majesty Squats
06 - Hop Over Burpees
07 - Clap-Kick Push

08 - Side Lunge Switch
09 - Brisk Jugglers
10 - T-Squat Hops
11 - Pike-Tap Push
12 - Sagat Sprints
13 - Squat Swing Press
14 - Burst Worms

15 - Half Whole Skaters
16 - Halo Burpees
17 - Tri-Jab Tucks
18 - Side Lunge Pass
19 - Elevated Push Jacks
20 - Traffic Directors
21 - Donkey Sprints

22 - Tri-Switch Jacks
23 - S2S Squat Curls
24 - Dbl High Pulse Push
25 - Quick Pause Sprints
26 - Side Shift Hops
27 - Lumberjack Lunge
28 - Plyo Climbers

Abs:
01 - Hi-Low V-Crunch
02 - Twisting Bull Frogs
03 - Scissor Heel Taps
04 - Sprinter Abs
05 - Flutter Kicks

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.