Estimated Calories Burned:
164-330

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - W-Curl Press
02 - Fly Around the World
03 - Sphinx Rockers
04 - L2R Goblet Squats
05 - Heavy DB Swings
06 - Reverse Pulse Lunges
07 - Sprinter Abs
08 - Twist Knee Kick-Backs L
09 - Rainbow Thrusts
10 - Renegade Push-ups
11 - 12 to 3 Flys
12 - Kneeling DB Curls
13 - Switch Drop Squats
14 - Silencer Lunges
15 - Half Whole Deadlifts
16 - DB Ball Crunch
17 - Twist Knee Kick-Backs R
18 - Behind the Back Pass
19 - Dbl Swing Press
20 - Tri-Switch Rows
21 - Close Squeeze Push
22 - Mechanic Squats
23 - Heavy Sumo D-Lifts
24 - DB Hip Thrusts
25 - Squat Pulse Renegades

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.