Estimated Calories Burned:
300-604

Equipment Needed:
Dumbbells & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Power Sprints
02 - F2B Pick-up Squats
03 - Dive-Bombers
04 - 12 to 3 Curls
05 - 180 Tri Squats
06 - F2B Pedal Squats
07 - Brisk Jugglers

08 - Stack Hop Squats
09 - F2B Stork Tap Hops
10 - Side Lunge Switch
11 - Side Jab Abs
12 - Halo Lunge Hops
13 - S2F Push-ups
14 - DB Hold Sprints

15 - Mo-Town Butt Kicks
16 - Back Flex Squats
17 - Shuffle Attacks
18 - Traffic Directors
19 - Back Clap Sprints
20 - Switch Lunge Drivers
21 - Dbl Pulse Push-ups

22 - L2R DB Swings
23 - Inchworm Slams
24 - Renegade Rows
25 - F2B Ickey Sprints
26 - Alt Clean Press
27 - Hi-Low Sprints
28 - Push-up Jacks

01 - Shin Huggers
02 - DB Boat Crunch
03 - Sprinter Abs
04 - Side Hip-Dips L
05 - Twisting Bull Frogs
06 - Side Hip-Dips R
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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