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Estimated Calories Burned:
148-386

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Madman Sprints
02 - L2R Curtsy Squats
03 - Pike-Tap Tucks
04 - Press Jacks
05 - Twerknado Squats
06 - Side Knee Climbers
07 - 180 Renegades
08 - Duck Lunge Sprints
09 - Inverted Rows
10 - Push-up Thrusts
11 - Tri-Jab Tucks
12 - ISO Hold Curls
13 - Traffic Directors
14 - Cowabunga Squats
15 - Goblet Twists
16 - ISO Tap Sprints
17 - Lawnmowers
18 - Box Push-ups
19 - Shuffle Squats
20 - Kicky Ricardos

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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