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Estimated Calories Burned:
215-459

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Pick-up Squats
02 - 180 Hook Sprints
03 - Diamond Swings
04 - Gravity Climbers
05 - F2B Pick-up Squats
06 - Sagat Sprints
07 - Traffic Jacks
08 - Pike-Tap Push
09 - Squat Hop Curls
10 - Hop Over Burpees
11 - Skater Swings
12 - S2S Duck Lunges
13 - Tri-Switch Lunges
14 - Clap Tap Push
15 - Remix Squats
16 - Hurdle Sprints
17 - Suitcase Squats
18 - Squatty Pippens
19 - Renegade Push-ups
20 - S2S Push-ups
21 - Alt Back Flys
22 - Speed Jugglers
23 - Twist Press Squats
24 - Scramble Jacks
25 - S2S Squat Curls
26 - Mt Climbers
27 - Traffic Directors
28 - Squat Twist Burpees
29 - Grounded Burpees
30 - Stork Taps
31 - L2R Pick-up Press
32 - T-Jugglers
33 - Side Lunge Switch
34 - ISO Tap Sprints
35 - Halo Burpees
36 - Plyo Heismans
37 - Rev Lunge Swings
38 - Skater Fly Sprints
39 - Pick-up Lunges
40 - LVL 2 Sprints
41 - Elevated Push-ups
42 - Power Push Sprints
43 - S2S Press Lunges
44 - Accordions
45 - 180 Switch Lunges
46 - Jab Squat Combo
47 - 180 Renegades
48 - T-Squat Hops
49 - In & Out Flys
50 - High-Low Tuck Burpees

Burnout - In & Out Up & Downs

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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