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Estimated Calories Burned:
149-315

Equipment Needed:
Dumbbells + Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Brisk Step Burpees
02 - Switch Drop Squats
03 - Teacher's Pets
04 - Open Curl Press
05 - Dbl Hustle Tap Knees L
06 - ISO DB Swings
07 - Dbl Hustle Tap Knees R
08 - Half & Half Push-ups
09 - S2S Low Squat Walks
10 - 180 Hook March
11 - Lawn MORES L
12 - In & Out Squats
13 - Lawn MORES R
14 - Tri-Jab Knees
15 - Inchworms
16 - Peddle Jack Steps
17 - Side Lunge Knees L
18 - Uppercut Knees
19 - Side Lunge Knees R
20 - Pike-Tap Push-ups
21 - In & Out Knees
22 - Dbl Swing Step-Overs
23 - Lumberjack Lunges
24 - S2S Brisk Step Burpees
25 - Kneeling Rows
26 - Infinity Curl Press
27 - ISO Leg Sprints L
28 - Side Lunge Pass
29 - ISO Leg Sprints R
30 - Dead-Man Push-ups

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.