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.

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