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Estimated Calories Burned:
145-378

Equipment Needed:
Dumbbells

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Gecko Sprints
02 - L2R Goblet Kicks
03 - Donkey Frog Burpees
04 - Criss-Cross Tucks
05 - F2B Lunges
06 - Wall Tap Kicks
07 - L2R Lunge Twists
08 - Accordions
09 - In & Out Curls
10 - Diamond Swings
11 - S2S Back Fly Burpees
12 - 180 Heisman Sprints
13 - Alt. Lunge Kicks
14 - Side Knee Climbers
15 - Tri-Push Jacks
16 - Alt Back Flys
17 - Pick-up Sprints
18 - Swimmer Push-ups
19 - Sprinter Drills
20 - The Dumbbell Gauntlet

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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