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Estimated Calories Burned:
164-326

Equipment Needed:
Dumbbells

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Side Lunge Press L
03 - Tri-Switch Jacks
04 - Side Lunge Press R
05 - Thigh Killer Crawls
06 - F2B Stork Tap Hops
07 - Split Kick Push
08 - L2R Low Hurdle Hops
09 - Dbl Swing Knee Holds
10 - Gravity Goblets
11 - Diamond Push Climbers
12 - F2B Jack Sprints
13 - Dbl Curl Stacks
14 - Dbl Hop Sprint-Overs L
15 - T-Crawls
16 - Dbl Hop Sprint-Overs R
17 - F2B Grounded Steps
18 - S2S Step Burpees
19 - Kneeling Row Hops
20 - High Pull Curls
21 - Halo Lunge Hops
22 - ISO Leg Sprints L
23 - ISO Clean Press
24 - ISO Leg Sprints R
25 - DB 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.

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