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Estimated Calories Burned:
120-243

Equipment Needed:
Light Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Plane Signal Sprints
02 - Renegade Burpees
03 - Tri-Fly Sprints
04 - Renegade Y Squats
05 - Cheerleaders
06 - ISO Step Burpees
07 - Side Lunge Switch
08 - ISO Hop Burpees
09 - Deadman Thrusts
10 - Squat Twist Press
11 - 180 Deadman Thrusts
12 - Hop Twist Press
13 - Tire Sprints
14 - S2S Plank Burpees
15 - Tire Thrusts
16 - S2S Push Burpees

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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