Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 309
Workout Breakdown:
Warm-up
01 - Dbl Knee Ab Twists
02 - ISO Leg Sprints L
03 - Slam Switch Drives L
04 - Seatbelt Swings L
05 - ISO Leg Sprints R
06 - Slam Switch Drives R
07 - Seatbelt Swings R
08 - Raised DB Pulse Crunch
09 - F2B Ickey Sprints
10 - L2R Halo Slams
11 - Side Hip Dips L
12 - DB Dead-Bugs L
13 - Seated Russian Twists
14 - Side Hip Dips R
15 - DB Dead-Bugs R
16 - S2S Heel Tap Crunch
17 - DB Swings
18 - Oblique Tuck Twist L
19 - ISO DB Swings
20 - Oblique Tuck Twist R
21 - Hi-Low Core Twists
22 - Low Plank Holds
23 - Hi-Low Angel Crunch
24 - Hip Dip Reachers L
25 - Genie Pulse Crunch
26 - Hip Dip Reachers R
27 - F2B Knee Drives
28 - Standing Ab Twists
29 - Hammer Crunch
30 - Hi-Hold Flutter Kicks
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.
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