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Estimated Calories Burned:
185-479

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Bullet Swings
02 - Squat Ab Twist
03 - Typewriters
04 - Curtsy Crosses
05 - Cowabunga Squats
06 - F2B Lunges
07 - Duck Lunge Sprints
08 - Dbl Squat Kicks
09 - Lunge Waves
10 - Booty Builders
11 - L2R Twists Jabs
12 - Back Clap Squats
13 - L2R Goblet Squats
14 - L2R Lunge Switches
15 - Pick-ups Squats
16 - Bulgarian Lunges
17 - Alt. Lunge Squats
18 - Twerk Twists
19 - Alt. Lunge Kicks
20 - F2B Twerk Walks
21 - Tri-Switch Lunges
22 - Globe Squat Hops
23 - Elevated Calf Raise
24 - ISO Calf Raise
25 - Calf Hop Squats
26 - ISO Squat Kicks
27 - Goblet Stacks
28 - ISO Tap Sprints
29 - Shuffle Squats
30 - Pulse & Holds

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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