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Estimated Calories Burned:
240-517

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Step Kick Burpees
02 - S2S Squat Curls
03 - Handcuff Push-ups
04 - Luggage Lunges
05 - 180 Hook March
06 - Threader Push-ups
07 - S2S Shuffle Knees
08 - Halo Burpees
09 - S2S Plank Push-ups
10 - Alt Dumbbell Curls
11 - Side Knee March
12 - Lawnmower Press L
13 - Toe Tap Kicks L
14 - Lawnmower Press R
15 - Toe Tap Kicks R
16 - Booty Builders
17 - Agility March
18 - ISO DB Swings
19 - Side Knee Strikes
20 - ISO Renegades L
21 - Fender Benders
22 - ISO Renegades R
23 - Pike-Tap Knees
24 - Lawnmowers
25 - Tri-Jab Knees
26 - In & Out Curls
27 - Stack Squat March
28 - DB Deadlifts
29 - Tri-Knee Combo
30 - Reverse Lunges
31 - Hi-Low Jack Taps
32 - Rev Tabletop Press L
33 - ISO Sprinter Lunges L
34 - Rev Tabletop Press R
35 - ISO Sprinter Lunges R
36 - S2S Goblet Stacks
37 - Climber Knees
38 - Cross-Body Curls
39 - ISO Tap March
40 - Rev Pulse Lunges L
41 - Stack N Push
42 - Rev Pulse Lunges R
43 - S2S Tire Steps
44 - Cheerleaders
45 - Inchworms
46 - Curly Flys
47 - Hurdle March
48 - Tri-Back Flys
49 - Jack Knee 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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