Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 478

Workout Breakdown:

Warm-up

01 - 180 Hi-Low Goblet Squats
02 - ISO Lift Burpees
03 - ISO DB Swings
04 - 1-2 Double Tuck Crunch
05 - Dbl Swing Press
06 - L2R Fly Sprints
07 - 3-Station Sprints
08 - DB Hip Thrusts
09 - S2S Step Curls
10 - Devil Press Burpees
11 - Plank Pull-Over Jacks
12 - DB Extended Jackknives
13 - Double Jump Burpees
14 - 180 Knee Sprints
15 - U-Squat Lunges
16 - DB Oven Stuffers
17 - Seated Rainbow Tucks
18 - Hi-Heel Taps
19 - Switch Drop Squat Jacks
20 - Stacked Foot Push
21 - 1-2-3 Burpees
22 - Booty Builders
23 - DB Bike Passes
24 - Kneeling Switch Press
25 - Mechanic Squats
26 - Back Clap Squat Sprints
27 - Donkey Hop Sprints
28 - Behind Back Pass
29 - DB 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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