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Estimated Calories Burned:
169-357

Equipment Needed:
Light Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Agility Sprints
02 - Squat Curl Hops
03 - 180 Burpees
04 - Side Lunge Switch
05 - ISO Sprint Hops L
06 - Twist Press Push L
07 - ISO Sprint Hops R
08 - Twist Press Push R
09 - Tri-Fly Sprints
10 - Traffic Directors
11 - Money Grabbers
12 - S2S Squat Curls
13 - Shuffle Jacks
14 - Push-up Thrusts
15 - Quick Knee Tucks
16 - Alt Back Flys
17 - Mountain Climbers
18 - Full Back Flys
19 - Free Throw Burpees
20 - Lateral Lunges L
21 - 180 Push-ups L
22 - Lateral Lunges R
23 - 180 Push-ups R
24 - Pick-Up Press
25 - Black Clap Sprints
26 - Plank Kickbacks L
27 - Low Squat Burpees
28 - Plank Kickbacks R
29 - Jack Ab Twists
30 - T Squat Hops
31 - F2B Stork Taps
32 - Alt Press Jacks
33 - Alt Plyo Climbers
34 - Lawnmower Press L
35 - Sagat Sprints
36 - Lawnmower Press R
37 - Tri-Knee Combo
38 - Rev Pulse Lunge L
39 - Dive-Bomber Hops
40 - Rev Pulse Lunge R
41 - Stork Taps
42 - Bulgarian Lunges L
43 - Mountain Kickers
44 - Bulgarian Lunges R
45 - Typewriter Squats
46 - Fake Lunge Press L
47 - Ballerina Burpees
48 - Fake Lunge Press R

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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