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Estimated Calories Burned:
245-502

Equipment Needed:
Dumbbells + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Agility March Jacks
02 - Knee Drive Pull-Overs
03 - Swing Kick Taps L
04 - Split Kick Push
05 - Swing Kick Taps R
06 - Curtsy Squat Press
07 - S2S Hustle Taps
08 - Twist Kick Ab Burpees
09 - Dbl Push Kick-Backs
10 - Windmill Curls
11 - Side Lunge Ab Twists L
12 - Lumberjack Lunges
13 - Side Lunge Ab Twists R
14 - Lawn Press L
15 - Thigh Blaster Crawls
16 - Lawn Press R
17 - Sphinx Rockers
18 - S2S Squat Curls
19 - Tri-March Jacks
20 - Toe Tap Swings
21 - ISO Dive-Bombers
22 - Kneeling Twist Press
23 - Balance Side Lunge L
24 - High Pull Curls
25 - Balance Side Lunge R
26 - S2S Hustle Tap Burpees L
27 - Seatbelt Swings L
28 - S2S Hustle Tap Burpees R
29 - Seatbelt Swings R
30 - Elevated Push-Abs
31 - Full Crunches
32 - DB Hold Flutters
33 - DB Bike Passes
34 - Plank Threaders L
35 - 1-2 Tuck Crunch
36 - Plank Threaders R
37 - L2R Toe Taps
38 - Extended Plank Walks

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.

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