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Estimated Calories Burned:
113-238

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Full Burpees
02 - Lawn Press L
03 - In & Out Sprints
04 - Lawn Press R
05 - Plane Signal Sprints
06 - 180 Press Jacks
07 - Rev Switch Kicks L
08 - Pick-up Squats
09 - Rev Switch Kicks R
10 - Back Flys
11 - Donkey Sprints
12 - Man-Makers
13 - Plyo Prisoners
14 - S2S Squat Curls
15 - Push-up Thrusts
16 - Alt Back Flys
17 - Money Grabbers
18 - Tri-Switches
19 - Tri-Knee Combo
20 - Halo Burpees
21 - Stork Taps
22 - Shuffle Squats
23 - Donkey Frogs
24 - Curly Flys
25 - ISO Knee Sprints L
26 - Shuffle Squats
27 - ISO Knee Sprints R
28 - Renegade Push-ups
29 - Switch Kicks
30 - Diamond Swings

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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