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Estimated Calories Burned:
239-553

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Burpee Practice
02 - Dbl Hi-Low Carriers
03 - Burpee Practice
04 - Dbl Hi-Low Carriers

05 - Tap Ab Twists
06 - Steering Wheel Lunges
07 - Tab Ab Twists
08 - Steering Wheel Lunges

09 - Hustle Tap Sprints L
10 - Hover Stack Push-ups
11 - Hustle Tap Sprints R
12 - Hover Stack Push-ups

13 - Squat Twist Jabs
14 - Shoulder Swing Press
15 - Squat Twist Jabs
16 - Shoulder Swing Press

17 - Brisk Jack Knees
18 - Seatbelt Swings L
19 - Brisk Jack Knees
20 - Seatbelt Swings R

21 - S2S Plank Hops
22 - Stack Squat Press
23 - S2S Plank Hops
24 - Stack Squat Press

25 - Knee Drive Kicks L
26 - Kneeling Renegades
27 - Knee Drive Kicks R
28 - Kneeling Renegades

29 - Squat Hop Twists
30 - ISO DB Swings
31 - Squat Hop Twists
32 - ISO DB Swings

33 - Tri-Switch Jacks
34 - Rev Lunge Swings
35 - Tri-Switch Jacks
36 - Rev Lunge Swings

37 - Push-up Knees
38 - Deadlift High Pulls
39 - Push-up Knees
40 - Deadlift High Pulls

41 - S2S Push Jacks
42 - Elevated Push-ups
43 - S2S Push Jacks
44 - Elevated Push-ups

45 - Cardio Circuit
46 - S2S Slide Lunges
47 - Cardio Circuit
48 - S2S Slide Lunges

49 - F2B Jumping Jacks
50 - Deadlift Lunge Press L
51 - F2B Jumping Jacks
52 - Deadlift Lunge Press R

53 - Hit & Runs
54 - Renegade Warriors
55 - Hit & Runs
56 - Renegade Wariors

Abs:
01 - Bicycles
02 - Hip-Dip Threaders L
03 - Behind the Back Pass
04 - Hip-Dip Threaders R
05 - Twisting Bull Frogs
06 - Pike-up Plank Kicks
07 - Star Tap Abs
08 - Circle Pass Holds

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.