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Estimated Calories Burned:
149-315

Equipment Needed:
Dumbbells + Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Brisk Step Burpees
02 - Open Curl Press
03 - Teacher's Pets
04 - S2S Squat Curls
05 - 180 Hook March
06 - Dbl Swing Step-Overs
07 - Squat Ab Twists
08 - Renegade Warriors
09 - Tri-Jab Knees
10 - Dbl Curl Stacks
11 - Toe Tap Kicks L
12 - Trinity Squats L
13 - Pike Crawl Taps
14 - Halo Lunges
15 - Toe Tap Kicks R
16 - Trinity Squats R
17 - Uppercut Knees
18 - Alt DB Curls
19 - ISO Leg Sprints L
20 - S2S Goblet Stacks
21 - ISO Leg Sprints R
22 - Liberty Swings L
23 - Stacked Foot Push
24 - Alt Clean Press
25 - S2S Hustle Jabs
26 - Liberty Swings R
27 - Slam Tap Squats
28 - In & Out Deadlifts
29 - Step Burpee Knees
30 - Curly Flys

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.