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Estimated Calories Burned:
232-503

Equipment Needed:
Dumbbells

Level:
Beginners - Intermediate

Workout Breakdown:

Warm-up

01 - Brisk March Lunges
02 - Cross Curl Press
03 - S2S Goblet Squats
04 - S2S Pause Sprints
05 - In & Out Push-ups
06 - Back Fly Tris
07 - Booty Builders
08 - Alt Curls
09 - Rev Pulse Lunges L
10 - Hand Release Push
11 - Rev Pulse Lunges R
12 - Hi-Low Skater Taps
13 - Lawn Press L
14 - Side Plank Threaders L
15 - Lawn Press R
16 - Side Plank Threaders R
17 - ISO Jab March
18 - Gecko Rockers
19 - In & Out Flys
20 - 180 Brisk March
21 - S2S Lunge Squats
22 - High Pull Curls
23 - Push-up Knees
24 - ISO D-Lifts L
25 - Hi-Low Carriers
26 - ISO D-Lifts R
27 - Bob & Jab
28 - Inchworm Crawls
29 - Cross-Body Curls
30 - S2S Knee March
31 - Stacker Push-ups
32 - Gravedigger Squats
33 - Gravity Squats
34 - Kneeling Rows
35 - S2S Squat Curls
36 - Grounded Knee Drivers
37 - In & Out Mowers L
38 - Pass-Under Press
39 - In & Out Mowers R
40 - L2R DB Swings
41 - Plank Tap Push
42 - Kneeling ISO Press
43 - Tri-Jab Knees
44 - Tri-Switch Rows
45 - Hit & Runs
46 - Curly Flys
47 - L2R Push-ups
48 - Twist Curl Press
49 - Sobriety Squats

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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