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Estimated Calories Burned:
187-491

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - F2B Frog Sprints
02 - S2S Goblet Squats
03 - Curtsy Crosses
04 - Tri-Climb Hops
05 - F2B Pickup Squats
06 - Bulgarian Lunges
07 - L2R Twist Lunges
08 - Typewriters
09 - Pitch-N-Switch
10 - Duck Lunge Sprints
11 - ISO Squat Kicks
12 - ISO Leg Burpee (L)
13 - F2B Lunges
14 - ISO Leg Burpee (R)
15 - Twerk Twists
16 - Calf Hop Squats
17 - Alt. Lunge Squats
18 - Globe Squats
19 - F2B Stork Sprints
20 - Booty Builders
21 - Elevated Calf Raises
22 - ISO Calf Raises
23 - Calf Raise Squats
24 - ISO Tap Sprints
25 - F2B Shuffle Squats
26 - Arrow Squats
27 - Tri-Switch Lunges
28 - ISO X Burpees
29 - Stack Squats
30 - Pick-up Squats

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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