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Estimated Calories Burned:
199-415

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Duck Lunge Sprints
02 - Bullet Lunges
03 - 180 Burpees
04 - Rocket Squats
05 - Pick-up Lunges
06 - Back Clap Sprints
07 - Side Lunge Switch
08 - Remix Squats
09 - Side Walk Hops
10 - ISO Leg Sprints
11 - ISO Snatch Squats
12 - Fugitive Squats
13 - 180 Switch Lunges
14 - ISO Tap Sprints
15 - Curl Hop Squats
16 - 123 Burpees
17 - Tri-Switch Lunges
18 - Squat Pulses
19 - Hiker Sprints
20 - Alt Lunge Press
21 - Curtsy Squats
22 - Shuffle Squats
23 - Relay Sprints
24 - Rev Pulse Lunges
25 - Stack Hop Squats

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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